Max L-sit hold
10 Shoulder raises
10 Hollow rock
Establish a 5RM for the day
Every min on the min for 20 min:
3 Hang squat cleans (165/110)
3 Handstand pushups (defect if you can)
*goal is to make all the reps within the min for all 20 min. If 3 handstand pushups is easy then add a defect
CrossFit team competition series this fall. Hmmm right around the time that something else starts, see above.
Fronbone is going team?!