Email us: cfhamptons@gmail.com

THURSDAY – PLEASE SIGN IN

13
Mar

THURSDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Come watch the CrossFit Open 19.4 announcement with us tonight at the gym! WOD will be released at 8pm!!

Weightlifting

Clean and Jerk (Build to a Heavy Triple )

Metcon

Metcon (AMRAP – Reps)

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold

2 minutes of wall-ball shots (20/14)

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

Rx+ Handstand hold with no wall support
Score is total wall balls across all 9 minutes minus the handstand penalties.

Scale for Handstand hold: 1 minute gymnastics plank hold

https://youtu.be/agjkO5PT6Wo

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