CrossFit (Performance & Fitness )
Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie of any other machine or 50 Jumping Jacks + 50 High Knees
20 Hang Power Cleans
Rest 2 minutes and repeat for a total of THREE sets.
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. The goal is to get at least 2 minutes of rest each round so that you can produce high power output for the next set. Adjust repetitions and load accordingly.
Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc…for the thrusters and hang power cleans.
10 minutes of Handstand Practice