Main – CrossFit
Gymnastics
Handstand Work
Practice getting comfortable in a handstand on the wall
Scale: Wall climbs
Advanced: Partner up and practice freestanding handstands
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Ascending Ladder adding 2 each round (2-4-6-8-10-12….)
Thruster (95/65)
KB Snatch (53/35)
Score is last complete round (both thruster & KB snatch) and any extra reps of an incomplete round.
After Party
Battle Ropes 4sets x 15-30 sec each
QOD: If you competed in the competition or came out to watch the competition, did that motivate you to sign up for the next competition?