Main – CrossFit

Weightlifting

Back Squat (5×5 @77%)

Metcon

Metcon (Time)

21-15-9

Cal Row

Hand Stand Push Ups (RX+ 4″ deficit)

(Mod 1: Knees on box/jack knife pushups; Mod 2: Hand stand Hold 60 seconds / 45 seconds / 30 seconds)

Optional Accessory Work

Metcon (No Measure)

Muscle Up (ring w/Jason Khalipa) https://www.youtube.com/watch?v=QjgCMuqNN1s

Muscle Up (Bar w/ Jason Khalipa)

https://www.youtube.com/watch?v=DRI-aiSCIng