CrossFit Now – CrossFit
3 RFT HSPU SDLHP DP ROW REST (3 Rounds for reps)
3 Rounds
1 min per round
Handstand Push Ups
Sumo Deadlift High Pull w/ KB
Devil Press
Row for Calories
Rest
RX- 53/35, 35/20#
RX+- 70/53, 50/35#
M1- 35/26, Box HSPU, 20/15
M2- 26/18, Strict DB Press, 15/10 DP
OPTIONAL ENDURANCE
OE: OPTIONAL END- 4 RFT Run GHD WB (4 Rounds for time)
4 rounds
4:00 to complete a round
400m run
15GHD
15 wall ball
Scale accordingly
* Score is time for each round. Rest until next 4 min round
OE: OPTIONAL END- (3 Rounds for distance)
3 rounds
Max D Ball carry on Turf
Each round keeping score of how far you carry the DBall using the 10ft markers on side of turf
Rest 1:30 after the round
400m run race pace
RX-150/100