Crossfit Mount Kisco – CrossFit

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Metcon (No Measure)

On a running clock:

OTM x 6

3-5 Strict Hand Stand push Up

into: emomx12

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

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