10/20/14 – HSPUs

STRENGTH/SKILL

A. 7x Strict HSPU AMRAP + Kipping HSPU AMRAP, rest :30/rest 3:00

or

B1. 5×10, Modified HSPU off a box, rest 1:00

B2. 5×5, Kick up to the wall w/3 sec pause at top

METCON

100 Kettlebell Swings for Time (70/53)

CrossFit Performance

STRENGTH/SKILL

A. 7x Strict HSPU AMRAP + Kipping HSPU AMRAP, rest :30/rest 3:00

or

B1. 5×10, Modified HSPU off a box, rest 1:00

B2. 5×5, Kick up to the wall w/3 sec pause at top

METCON

100 Kettlebell Swings for Time

CrossFit Fundamentals

SKILL

Hang Clean Skill Review

METCON

21-15-9

Hang Clean (75/45)

Burpees

-Rest 5:00- Repeat