02/06/2017

CrossFit Euphonic – CrossFit

Push Press (3-3-3-3-3)

Within 10 minutes, build to a 3RM.

EMOM 21 + 3 Rounds (Time)

Every minute, on the minute, for 21 minutes:

Minute 1 – 5 Strict Handstand Push-ups + 5 Burpee Box Jump-overs

Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-ups

Minute 3 – 12 Alternating Front-racked Reverse Lunges (70kg/50kg)

When the clock hits 21:00, perform…

Three rounds for time of:

5 Strict Handstand Push-ups

10 Burpee Box Jump Overs (24″/20″)

10 Chest-to-Bar Pull-ups

12 Alternating Front-racked Reverse Lunges (70kg/50kg)

Supine Holds

Three rounds, for quality:

Supine GHD Hold (60 seconds)

20 Banded Hamstring Curls

10 Partial Squat Snow Angles