April 1st (Aloha Friday)

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I.
3 Rounds
10 (Freestanding) handstand shoulder touches
10 GHD Sit-ups
10 cal Row

II.
Power snatch – 6×3 @80-90%

III.
50 Meters of “Fun”
50m Sprint
50m Walking Lunges
50m Sprint Backwards
50m Burpee Broad Jump
50m Sprint Backwards
50 Walking Lunges
50m Sprint

IV.
With a partner – Switching anytime (15 cap)
50 Cleans (145/105#)
75 Toes to bar
35 HSPU

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

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