Option 1: CrossFit.com
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 Kettlebell swings 32/24
Option 2: Outlaw
1) 10X1 Hi-Hang Cleans (hip height) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
4 rounds for total working time of:
10 UB Front Squats @ 70%
Option 3: CrossFit Montreal
Notes: DO NOT pace these runs. Every round should be all out.