191017

CrossFit (Performance)
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Muscle-Ups x Max Reps in 45 seconds
(OR 60-90 seconds of muscle-up skill progressions)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit Hold x 45 seconds accumulated time

B.
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 Toes to Bar

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
(if you’re comfortable with holds, work toward handstand wall runs)
Station 3 – L-Sit Hold x 45 seconds accumulated time

B.
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses
12 V-Ups or Hanging Knee Raises