Super Charged Sunday!

Metcons

CrossFit 2021 Quarterfinals workout 

For total time:

3 rounds of:

  10 strict handstand push-ups

  10 dumbbell hang power cleans

  50 double-unders

Rest exactly 1 min., then:

3 rounds of:

  10 kipping handstand push-ups

  10 dumbbell shoulder-to-overheads

  50 double-unders

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 lb plate)

400 meter Run

Every 90 Seconds, for 36 minutes, 6 sets of: 

Station 1 – 20/15 Calorie Row 

Station 2 – 5 Power Cleans (185/135 lbs)

Station 3 – 15 Burpees Over the Barbell 

Station 4 – Rest