Thursday

CrossFit

“Push-up complex w/ double unders”

5 rounds
Superset
3- clapping push-ups
5- hand release push-up
7- chest to deck push-ups
with
30 double unders or 1:00 of double under work/ practice

* Clapping push-ups go chest to deck before exploding up into clap
* Push-ups all need to be done in one continous set if possible.
* Load with a weight vest if capable
* Complete up to 7 rounds with-in the 15 minute cap

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Overhead squats and rope climbs”

10 Overhead squats 95/65
1 Rope climb
9 Overhead squats
1 Rope climb
8 Overhead squats
1 Rope climb
7 Overhead squats
1 Rope climb
6 Overhead squats
1 Rope climb
5 Overhead squats
1 Rope climb
4 Overhead squats
1 Rope climb
3 Overhead squats
1 Rope climb
2 Overhead squats
1 Rope climb
1 Overhead squat
1 Rope climb

15 Min cap
* sub 3 lay back climbs for one rope climb.

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs