Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m

10 High Box Step Ups

10 Wallballs

10 Slam balls

10 Front Squats BB

20 II Unders/20 Attempts (No Singles)

Wrist Mobility

Front Squats

10-8-6-4
0-35 Warm-Up & Front Squats

35-45 Warm up for Clean & Jerks & Transition to metcon

45-50 Metcon

50-55 Gymnastics work

55-60 Clean up

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Extra Work

Gymnastics

Handstand Push-ups

2 sets of Max HSPU. The only place to rest is in the top position of the HSPU. Rest as needed between sets. This is a Games Standards HSPU.

Gymnastics

Metcon (2 Rounds for time)

Max Handstand Hold. Rest as needed between sets. Your score will be both times scored. If you need to scale do DB holds for time.

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