200511

CrossFit (Performance)
In 15 minutes complete as many reps as possible of:
100 Double Unders
16 Alternating Bent Over Row
12 Strict Handstand Push-ups
 
Followed By

Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Dumbbell Farmer’s Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed


CrossFit (Fitness)
In 15 minutes complete as many reps as possible of:
100 Single Unders or 50 Mountain Climbers
20 Bent Over Backpack Row
12 Pike Push-ups

​Followed By
​
Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed