BeltsvilleCrossFit – CrossFit

Weightlifting

Front Squat (1-1-1-1-1-1-1)

Start at 60% of 1RM, building to 1RM

Metcon

Metcon (Time)

3 rounds for time of:

1 minute of L-sit hold from the ground

2 minutes holding a handstand

500-m row

Scaled:

3 rounds for time of:

1 minute of knee raise hold from rig

2 minutes holding a handstand on box

500-m row