STRENGTH

E.M.O.M IN 8 MIN:

min 1= 4-7 strict HSPU
min 2= 8-14 kipping HSPU
min 3= 30-45 sec hand stand agaisnt the wall
min 4= REST

scaling the STRICT/kipping HSPU:
hand stand to head sstand with slow descend
pike press from box

scaling the hand stand against the wall:
pike hold from box


E.M.O.M IN 8 MIN:

min 1= 7 DL 30-40%
min 2= 7 romanian DL( same weight as the DL)
min 3= 15-25 sec hold barbell at hip
min 4= REST

METCON

“DIANE”
CROSSFIT "GIRL" BENCHMARK WOD

21-15-9 Reps For Time (cap =15 min):

Deadlifts (100/70 kg)
Handstand Push-Ups