Metcon

September 18, 2018

WOD


CrossFit Saint Helens – CrossFit

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Warm-up

2x

:30 hs hold

5 each sa db high Pull

5each sa db front squat

10 dips

Then

Squat clean position transitions

5 each

below knee->mid thigh->high hang-> high hang high pull-> front squat->tall clean

Metcon (Time)

5 strict handstand push-ups

5 squat cleans, 155 / 105 lb.

10 handstand push-ups

10 squat cleans, 135 / 95 lb.

20 ring dips

20 squat cleans, 95 / 65 lb.

40 push-ups

40 squat cleans, 75 / 55 lb.

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