CROSSFIT 02/01/2019

0. Warmup
Accumulate 3 min in Squat position

A. Strength (20 min)

3 sets of:
Bulgarian Split Squats x 8 reps each leg
then
chinup grip hold with chest on the bar for alap
directly into
5 wallclimbs

0B. Prep for B

work for 10 min on squat clean technique with increasing weight

B. Conditioning (20min)

10 Squat Cleans (60% of 1 rm) + 6 m (1L) Handstand Walk
8 Squat Cleans (68% of 1 rm) + 12 m (2L) Handstand Walk
6 Squat Cleans (75% of 1 rm) + 18 m (3L) Handstand Walk
4 Squat Cleans (83% of 1 rm) + 24 m (4L) Handstand Walk
2 Squat Cleans (90% of 1 RM) + 30m (5L) Handstand Walk

C. Finish with
3 min AMRAP heavy russian swings

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