A.EMOM for 12 minutes (3 sets) of:
Interval 1 – 3-5 Bar Muscle Ups or 7-10 Strict Pull Ups
Interval 2 – 10 Goblet Squats (24/32)
Interval 3 – 30 seconds of Hand Stand Walk or Hand Stand Hold
Interval 4 – 45 seconds of Wall Sit
B. Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes between sets
Ninja: regular push ups instead on hspu
720-231-7834
roberto@crossfitterranova.com
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