CrossFit Hamptons – CrossFit
Come watch the CrossFit Open 19.4 announcement with us tonight at the gym! WOD will be released at 8pm!!
Clean and Jerk (Build to a Heavy Triple )
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