Monday - CrossFit



Metcon (Time)

10 Rounds:
5 OR 10 OR 20 Double Unders
5 Strict HSPU
5 Pistols (Alternating)

For Time.

Depending on your skipping skill level, you have three options to choose from.

If you CANNOT do a strict handstand push up without the use of an ab-mat, you will do them off a box, or on the floor in a downward dog position.

Pistols - Choose the best scaling option (leaning towards the most difficult first) that works for you.

Metcon (Weight)

"Smarty Jones"

400m Run
1 Attempt at a Squat Clean @ your choice of weight

For total weight lifted.

How it works:

You are to choose your own weight for the squat clean.  You can play it safe and choose a lighter weight that you can hit every time, OR risk a round and go heavier.  Remember this workout is for total weight lifted.  Even if you miss your attempt, you MUST start a new round.

5 Rounds completed.
Score - 1,250#

Dan Shrum