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CrossFit 5000 – CrossFit

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Front Squat

Every 2 minutes for 12 minutes:

3 Front Squats @ 70-75%

Immediately followed by 6-8 Strict Handstand Push ups

*If you don’t have 6 Strict HSPU’s you will be doing 3 negative reps with a 4 seconds decent or handstand hold.

3 Position Clean

Every 2 minutes for 16 minutes:

1 rep of the 3 Position Clean

(High hang, Mid-thigh and below the knee)

*Focus soon perfect mechanics. Build in weight if form is good across all three positions.