20191120

‍CrossFit:

Tempo Front Squat

4x3

*5 sec. down, then up at regular speed

*build to heavy set of 3

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Then,

Handball

10 Minute Amrap:

3 Wall Balls 20/14

3 Handstand Pushups

6 Wall Balls

6 Handstand Pushups

9 Wall Balls

9 Handstand Pushups ......

*continue in 3's until time

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‍Comp:

Tempo Front Squat

4x3

*5 sec. down, then up at regular speed

*build to heavy set of 3

‍

Then,

Handball

10 Minute Amrap:

3 Wall Balls 20/14

3 Strict Handstand Pushups

6 Wall Balls

6 Strict Handstand Pushups

9 Wall Balls

9 Strict Handstand Pushups ......

*continue in 3's until time

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rest 10 minutes

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Body Building

4 times through:

15 Face Pulls

12 Hammer Curls

12 DB Skull Crushers

12 Close Grip Bench Press

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