Hard Hat Week 3

CrossFit Fireground – Open Gym

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HandStand PU Gymnastic Conditioning (1 Rounds for reps)

EMOMx10

1 Set of Strict Handstand Push Ups
Stimulus

*Starting out the day with some gymnastics stamina work.

*Within each min, you’ll complete a single set of strict handstand Push Ups.

*While the number may not end up perfect, the goal here is to maintain a consistent number across 10 sets.

*Pick a number from the beginning that you think you can hold throughout.

*We’ll Repeat this piece over the next 2 weeks with the intention of improving our numbers.

* Enter your lowest round number as your score.

Body Bag (Time)

21-18-15-12-9

Pull-Ups

Sandbag Clean 100/70

Burpees

Metcon (7 Rounds for time)

Aerobic Threshold Intervals

On the 3:00 x 7 Rounds

400m Run

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