Workout of the Day

Monday Happy Birthday Erika Rozetti |

11 Sep, 2017

Bear Republic CrossFit – CrossFit

Handstand Push-ups (3 x Max Reps)

10 Minutes window to complete the 3 sets.

RX- Max HSPU

L3- HSPU to 1 or 2 AB Mats

L2- HSPU from a box, or pike position

L1- Seated DB Strict Press

Metcon (AMRAP – Reps)

4 Rounds of:

AMRAP 3

500/400 m Row

Max reps Clean and Jerk in remaining time 135/95#

Rest :60 between rounds

*you should have :40+ seconds for clean and jerks, if the row is taking over 2:20 scale it back a little