Crossfit

A) 12 min alternating EMOM:
1) 4-8 false grip ring pullups or 2-4 strict ring MU
*Scale to regular strict pullups on bar as needed
2) 30 second handstand hold or 50 ft HS walk or HS walk practice
3) rest
B) 14 minute AMRAP:
15 wallballs-12 push press (95/65lb)-9 box jumps (24/20″)

Rx-Plus

115/75lb

WOD Notes

First we begin with gymnastic practice for the strict ring MU and handstand walking. The metcon is a longer AMRAP. The movements are simple so this is a practice in pacing and the limiter will be the push press. Make sure you don’t default to a push jerk. Consider breaking the sets of 12 early so you can save the shoulders and keep moving for 14 minutes.