CrossFit Epping

Weightlifting: 

Hang Squat Clean
Build to a Heavy 2

Metcon:

AMRAP20

Fitness:
Run 200m
15 Pike push ups or 5 HSPU w/ 1 abmat
Run 200m
15 Hang Squat Cleans 45/35lb

Performance:
Run 200m
10 Handstand Push Ups w/ 1 abmat
Run 200m
15 Hang Squat Cleans 75/55lb

Sport:
Run 200m
20 Handstand Push Ups level floor
Run 200m
20 Hang Squat Cleans 75/55lb

After Party:

Metcon:

For time

Fitness:
30 Dumbbell Burpee Box Overs
15/10lb (pair) 20″ both

Performance:
50 Dumbbell Burpee Box Overs
35/20lb (pair) 24/20″

Sport:
50 Dumbbell Burpee Box Overs
50/35lb (pair) 24/20″

Skill/ Accessory
3 Rounds For time:

Fitness:
1:30 DU practice
30 Good Mornings (light)

Performance:
75 DU’s
30 Hip Extension

Sport:
100 Double unders
50 Hip Extensions