CrossFit LandRush – CrossFit

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Metcon (Distance)

Against a 3 minute clock complete 4 sets of the following…


1:30 Light Row

10 L-Seated KB Presses (choose a weight that will be tough by rep 7)


1:30 Light Row

8-10 Strict Handstand Push-ups

Rx+ (Rx w/ vest or..)

1:30 Light Row

12-15 Strict Handstand Push-ups

Rest min. 30 seconds, scale reps A LITTLE if needed.
The “Light Row” would be about 7-12 seconds slower/500 than your usual pace.

Handstand Push-ups

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Coach will assign a Time Cap based on the time remaining in class, try to scale to finish under the cap and make notes on what you scaled!