THU OCTOBER 3, 2019 - CROSSFIT

"Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein

Warm-up

3 Rounds
10 PVC Pass Throughs
10 PVC Push Press
10 PVC Front Rack Reverse Lunge
5 Burpees over the PVC

Metcon

Metcon (Time)

Skill Conditioning
For Time (10 Minute Cap):
20' Double Dumbbell Front Rack Walking Lunge (50's/35's)
3-6-9-12-15-18-21: Handstand Push-ups

*Rx+: Strict HSPU’s

Metcon

Metcon (Time)

"Hatchet"
3 Rounds
12-9-6
Deadlift
DB Box Step Over (50’s/35’s) (24"/20")

*Rest 3:00 after each round of "12-9-6" (Score is total time)
*Deadlift weights: R1: 225/155, R2: 255/175, R3: 275/185
Time Cap: 21:00