CrossFit
AMRAP 2:30
500m Row
Max Handstand Push-ups
For load:
Weighted Bar Dips 5-4-3-2-1
(rest 1:00)
AMRAP 2:30
500m Row
Max Handstand Push-ups
For load:
Weighted Push-ups 5-4-3-2-1
(rest 1:00)
AMRAP 2:30
500m Row
Max Handstand Push-ups
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CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
Clean + Jerk
70% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR
Back Squat
70% 1×3
80% 2×2
90% 1×1
PR
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Weightlifting
Rest
