Wednesday, August 21, 2019

CrossFit Empire South – CrossFit

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HSPUs/ Handstand Walking Practice

For 12 mins, work on Strict HSPUs, Kipping HSPUs, or Handstand Walking

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

C.E.

Spend 12 mins working on Rope Climbing

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