A. 12:00 EMOM Min 1 – 2 Squat Clean @ 60-70% Min 2 – 3-4 Strict Handstand Push-ups or Progression
*Sets across on both movements
B. 4 rounds 9 DLs @ 185lb / 125lb / 85lb 18 Wall Balls @ 20lb/10ft, 4lb/9ft, 10lb/8ft 36 double unders (72 single or Single / DU combo DUs count as two) *time recorded
It’s a special day! We are wishing the big man the happiest of birthdays today! Without him, we wouldn’t have the AMAZING thing that is CrossFit Austin. Wes, we all hope you have the best day! Well wishes and love from us all!
With a partner, split the work up any way you desire, one person working at a time 200 M Run (Partners run together) 6 CTB Pull-ups 30 Russian kettlebell swing @ 32K / 24K / 16K 20 Push jerk @ 135lb / 85lb / 55lb *partner must hold the kettlebell in one hand for all non KBS reps to count
One week until our 8th Anniversary/Holiday Party!! Join us!
A. 6:00 E202 3 sets 3-5 ‘ring outs’ *(think of an ‘ab wheel’ on the rings).
B. 21:00 EMOM Min 1 – 1 Tempo Front Box Squat Min 2 – 3 Stricty WTD Pull-ups Min 3 – Rest *go as heavy as you can without failing any reps *Squat weights recorded
C. “Half Cindy” 10:00 AMRAP 5 kipping pull-ups 10 push-ups 15 air squats *rounds + reps recorded Optional ‘Cash Out’: 3 rounds 15 wall ball 30 double unders
Scaling Guide: – 8 – 16 rounds, about 45s per round. – Scale Up: chest to bar pull ups, ring push-ups, goblet squats (35/26)
“Desire is the key to motivation, but it’s the determination and commitment to unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti