Crossfit Charlottesville – CrossFit
Back Squat (2 – 2 – 2 @20X1 tempo)
Build per set to a heavy double for the day.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes of:
9 Power Cleans, 135/95lbs
12 Strict Handstand Push-ups
9 Front Squats, 135/95lbs
12 Strict Pull-ups
Scale the load on the barbell as necessary. Consider scaling volume on the gymnastics movements in order to keep the movements strict and keep moving. Scale HSPU ROM up to two abmats. Add bands or sub ring rows for the strict Pull-ups.