April 15, 2019

CROSSFIT
Strength
Strict Handstand Push-Up
5 sets of max rep strict handstand push-ups.
Modifications:
1. Negatives
2. Max Effort Holds
Hypnotize (Time)
7 rounds for time of:
7 Hang Squat Cleans, 135/95 lbs
7 Bar Facing Burpees
7 Chest-to-bar Pull-ups

SWEAT
Strength
200m Overhead Plate Carry (45/25)
*10 burpees for every rest
Metcon
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009

YOUTH WEIGHTLIFTING
Strength
Strict Press (4X3)
Back Squat (5X4)