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Sammamish CrossFit, Sasquatch CrossFit – Class

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Metcon (Calories)

Team of 2

Assault Bike OR Row

1 Person Works while the Other Rests

:40 sec Max Cal

:40 sec Rest

Each Team Member must complete 8 rounds

Handstand Walk Skill Work

6 Rounds :30ea

:30 sec Hollow Hold

Immediately into

:30 sec Superman

3 Rounds

3 Wall Walk 10 Sec Hold at the top

30 Shoulder Touches – (Free Standing, FS with a spotter, wall walk, pike on box, plank)

3 Rounds

30 ft Handstand Walk

OR MAX EFFORT HSPU STRICT / Pike on box

you should be able to more than 5reps if you cannot, choose another movement progression.