District 7 CrossFit posted on Facebook

01115
1.
2 SETS NOT TIMED:
200 M RUN
15 AIR SQUAT
30 SEC HANDSTAND HOLD

2.
OPEN TEST MOBILITY PREP (10 MINS)

3.
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups

4.
Every 4 mins for 12 mins:
8 Clean & Jerks, 60% 1RM
*TRY TO DO THIS TOUCH AND GO*
-REST 2 MINUTES ON A RUNNING CLOCK
As many reps as possible in 2 mins of:
Handstand Push-up
5.
CASH OUT:
WAITER CARRY 50 M (HEAVY AS POSSIBLE)
6.
EXTRA CREDIT: (OPTIONAL)
PUSH JERK 5 X 3 (HEAVY AS POSSIBLE)
WEIGHTED BAR DIPS 25/15 (3 X MAX REPS)
THRUSTER 5 X 3 (HEAVY AS POSSIBLE)
*REST AS NEEDED*

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General Information

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

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