Crossfit Mount Kisco – CrossFit
Metcon (No Measure)
On a running clock:
OTM x 6
3-5 Strict Hand Stand push Up
1) 6 Push Press 155/105 lb.
2) 9 T2B
3) 12 Box Jump 24/20” – no rebound
* Push Press scaled to “heavy” – Unbroken for 6 reps
** One set on T2B unbroken for 7+.
If your set is less than 7 reps: complete as many sets needed to get to 7 reps within the minute.
*** No touch and go reps. We are working explosiveness off the floor and resetting your feet quickly. Land as tall as you can. Remember rule #1 about Box Jumps.
Core: Metcon (No Measure)
But wait!! There’s more!!
Tabata L- Sit Hold From Pull Up Bar
OLY: Double up! HSQ/Split Jerk (Weight)
Max weight of complex:
2 Hang Squat Clean
2 Split Jerk