CrossFit Surge – CROSSFIT
Metcon (4 Rounds for time)
Every 4 Minutes Perform:
20 Sit Ups
10 Hang Power Cleans
5 Rounds(not for time)
5 Lunge to handstands ¼, ½,¾, full
10 Shoulder taps with feet on box
5 Free handstand shoulder taps
5 max free handstand hold within 30″x 30″ square
Move through sets out your own pace. This is for quality. Focus on good form and control.
Rest 5:00 min
Accumulate 150’ handstand walks.
7 burpee penalty everytime you come down.