11/04/2016

Dark Sky CrossFit – CrossFit

Gymnastics

Every 2 minutes, for 12 minutes:

Station 1: Ring Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters ( or more)

(use partner assist or Handstand Wall Hold with shoulder taps if you don’t have handstand walks yet)

Station 3: L-Sit Hold on bar x 45 seconds accumulated time

Metcon (AMRAP – Reps)

Against a 2-minute running clock, complete as many reps as possible of:

3 Hang Cleans 95/65 (135/95 lbs)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 2 minutes

then repeat!! (For a total of 5 rounds)

Score is total burpees!

By kevinbest73

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