http://southhallcrossfit.com/wod/specops/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

300m Row

I-Y-T x 10 SLOW Each

Weightlifting

Bench Press (Heavy 6 @ 20X1)

*12 minutes to establish a heavy set of 6 Bench Press @ 20X1

(2)s Down

(0)s Pause @ chest

(x)plode up

(1)s pause @ top

Metcon

Metcon (AMRAP – Reps)

3 Sets

90s AMRAP

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90s AMRAP

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90s AMRAP

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

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