Workouts will be held at 8:30 and 9:45 AM on Labor Day, September 1.

CFS – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

20-min AMRAP

10 burpee pull-overs
30 air squats
60 seconds of handstand hold
I’d suggest wearing Bodyglide on your hips. I kid you not. Scale burpee pull-overs to burpee toes to bar. You merely need to accumulate a minute in a handstand hold, i.e., it doesn’t have to be a continuous 60-second hold.

B: Bent Over Row (5-5-5-5-5)

Work up to heaviest set of 5 reps.