CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Front Squat (5 x 12)

Empty Bar-40-45-50-55%

Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.

Scale to 1 abmat, pike on box or a tough set of dumbbell press

Kettlehell (Time)

Three Rounds of:

18 Kettlebell Swings 53/35

18 Push ups

Three Rounds of:

12 Kettlebell Snatches

12 Burpees

Three Rounds of:

6 Kettlebell Snatches

6 Handstand Push Ups

No rest between couplets, score is total time.

Supplement

4×500 meter row (4 Rounds for time)

4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.

http://crossfit305.com/2016-supplemental-conditioning-program/