May 30th, 2014

CrossFit (6am, 5:30pm)
CrossFit Games Regional Event 4
21-15-9-6-3 reps for time:
– Handstand Push-up (strict)
– Front Squat, 195/125 lbs
– Burpee
This is a heavy Front Squat and a very demanding number of Handstand Push-ups for a workout with this rep scheme.  So, let’s back off the weight to 75% of your max effort for the Front Squat, and scale down the number of strict HSPUs per round to a number you can complete in 1 minute for the first set.
CrossFit Light (7am)
As many rounds/reps as possible in 15 minutes:
– 50 calorie Row
– 40 Hollow Rocks (bent knees)
– 30 Wallballs, 14/10 lbs
– 20 Hang Cleans, 65/35 lbs
– 10 Ring Rows
“Life isn’t about waiting for the storm to pass.  It’s about learning to dance in the rain.”
 – Vivian Greene

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