3 rounds of
- 6-8 x Hanging Weighted Knee Raise/Knees to Waist
- 20 x Abmat Situps
Then the ChristopherRobin WOD from Atomic Crossfit.
AMRAP in 3 minutes of
- 3 x Power Clean @ 135lbs (80-85% of 1RM)
- 3 x Handstand Pushups
Rest 3 minutes then AMRAP in 3 minutes of
- 6 x Power Clean @ 115lbs
- 4 x Handstand Pushups
Rest 3 minutes then AMRAP in 3 minutes of
- 9 x Power Clean @ 85lbs
- 5 x Handstand Pushups
Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.