CFS – CrossFit

A: Handstand Push-ups (Establish max # unbroken reps)

Scale HSPUs to weighted, bodyweight, or banded

Vertical ring hold

Spend 5 minutes practicing and/or establishing max time vertical ring hold.
Each second is a rep.

Metcon (AMRAP – Reps)

5-min AMRAP

5 reps of the following:
– Power cleans*
– Front squats

– Stiff-legged deadlifts


Rest 2 minutes


5-min AMRAP

5 reps of the following:
– Thrusters*
– Back squats

– Bent over rows
1 round = 15 reps

*Guidelines for weights:

175 | 115/83

Scale as necessary and desired. Yes, you may scale up.