11/22/2021

RX

30 Rounds for Time:

5 Wall Balls (20/14#)

3 Handstand Push-ups

1 Power Clean (225/155#)

INTERMEDIATE

30 Rounds for Time:

5 Wall Balls (14/10#)

1 Handstand Push-up

1 Power Clean (185/125#)

BEGINNER

30 Rounds for Time:

5 Wall Balls (10/8#)

3 Push-ups

1 Power Clean (95/65#)

OPTIONAL STRETCHING

Stretching after today’s long workout will help athletes recover for tomorrow’s high-intensity effort.

3 Sets:

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch

MOVEMENT SUBSTITUTIONS

MOVEMENT SUBSTITUTION

Wall Balls Loading, Height, Med-Ball Thrusters

Handstand Push-ups Range of Motion, 6 Push-ups, 1 Wall Walks

Power Clean Loading, Deadlift

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