Warm-up
3 Rounds:
10 HR Push-ups
20 Calorie Row
Strength
RX/SCALED
Every 2 Minutes for 12 Minutes:
Back Squat
1x6 @65%
1x4 @75%
1x2 @80%
1x2 @85%
1x1 @90%
1xMax Reps @85%
LITE
Alternating Legs Every 2 Minutes for 12 Minutes:
10 Weighted Step-ups w/ DB's
MetCon
Choose ONE of the following workouts
Option 1
RX
AMRAP 10 Minutes:
1k Row
Max Reps Wallball, 20/14lbs
SCALED/LITE
AMRAP 10 Minutes:
1k Row (5min. cap)
Max Reps Wallball
Option 2
"Open Workout 17.5"
For workout description and variations visit games.crossfit.com
Accessory
3 Rounds:
60sec. Nose & Toes Handstand Hold
Rest 60sec.
60sec. Superman Hold
Rest 60sec.