02/10/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Three rounds, as warm-up

5 Shoulder Press 20kg/15kg

30 Second Handstand Hold

12/10 Cal Row

Weightlifting

Push Press (5RM)

In a 15 minute window, build to a 5RM Push Press. Start with 5 reps with the bar, then build with sets of 2 or 3 only, to a weight you predict you may be able to achieve a maximum of 5 reps.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Gymnastics

100 V-ups (Time)

For time:

100 V-ups

*Scale to ab-tucks