03242020 - CrossFit Westerville

03242020

CrossFit Westerville – CrossFit

Gymnastics

Metcon (Time)

For Time:

50 Strict Handstand Push-ups

*5 Minute Time Cap*

Gymnastics

Metcon (AMRAP – Reps)

1 Set:

Max Unbroken Strict Pull-ups

Metcon

Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders
We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout

Each 5 minute AMRAP starts with a buy-in of Assault Bike calories

These buy-ins only happen once

Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining

For Example: If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope

Your score for each section is total rounds and reps of cleans and double unders

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