Friday the 14th

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I.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar
II.
(1) Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(2) Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)
III.
Seated Strict Press 5 x 5 reps
IV.
2 Rounds
(a) 45 seconds of Strict Handstand Push-Ups
(b) 30 seconds of Strict Handstand Push-Ups
(c) 45 seconds of Ring Dips
(d) 30 seconds of Ring Dips

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Filed under crossfit, fitness, Oly, strength & conditioning

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