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Stand and deliver

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For Time

12 handstand pushups

15 back squats, 185#/125#

20 burpees

9 handstand pushups

18 front squats, 155/95#

20 burpees

6 handstand pushups

21 overhead squats, 95#/65#

20 burpees

Rx – hspu if using abmat use 25# plates to equalize heights.

RX-Plus – deficit handstand pushups, 45#plate or 25# plates if no abmat;

45# plates or 45# plus 10# plates if using abmat.

15:00 Time Cap

Sat

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CrossFit Algiers – CrossFit

Metcon

Friends with Benefits (Time)

100m Weighted Run

100 Air Squats

200m Weighted Run

75 American Kettlebell Swings 24/16 kg

400m Weighted Run

50 Wall Ball Shots 20# to 10’/ 14# to 9′

800m Weighted Run

25 Synchronized Burpees