WOD

CrossFit VU – CrossFit

Weightlifting

Alternate between Sumo Deadlifts & the Press Complex.

You have 20 minutes to complete A1& A2.

A1: Sumo Deadlift (5, 4, 4, 3, 3, 2)

A2: 3 Strict press+3 Push Press (1, 1, 1, 1, (1, 1))

Build to a heavy complex. Heavy strict presses then into push presses. rest as needed.

Metcon

B: Metcon (No Measure)

Complete 4 Alternating sets of the following for quality:

B1. Handstand Holds (use wall or try to come off the wall) x 30 sec

B2. Hollow Holds x 30 sec

B3. RKBS (Choose your weight) x 30 sec

B4. Plank x 30 sec

30 seconds of work, 15 seconds rest/transition.

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