District 7 CrossFit posted on Facebook

01110
1.
2 SETS NOT TIMED:
200 M RUN
30 SECOND HANDSTAND HOLD
30 SECOND PLANK HOLD

2.
13.4 MOBILITY PREP (10 MINS)

3.
OPEN WOD 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

4.
Every 1 min for 24 mins, alternating between:
4 Thrusters, 115/75 lbs
8 Bar Facing Burpees
12 Handstand Push-ups

5.
CASH OUT:
BODYWEIGHT BARBELL HOLD (OVERHEAD) FOR MAX EFFORT

6.
EXTRA CREDIT: (OPTIONAL)
SHOULDER PRESS 5 X 5 @ 80%
WEIGHTED BAR DIPS 25/15 (3 X MAX REPS)
TURKISH GET UP L/R (3 X 1 HEAVY AS POSSIBLE)

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General Information

NameDistrict 7 CrossFit
Websitedistrict7crossfit.com
Phone909-989-4411
Emailromiearam@gmail.com

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