Part A:
Work kick-ups to a partner and learn how to spot handstands.
Part B:
Fitness: 5x5 Piked Handstand Push-Ups on Box or 5x3 heavy triple DB Press
Performance: Complete 30, 40 or 50 Handstand Push-Ups in as few sets as possible.
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For Time:
700m Row
25 Burpee-Box Jumps 24/20"
15 Kipping Pull-Ups
Post time and Rx to comments.
Open Gym Dips and Triceps Mashing
Competitors Wanted!
From October 4th to 6th CrossFit Relentless will be putting on their annual "Beast Of The East" Competition in South Windsor, CT. CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym! The gym will sponsor athlete's registration fees, however travel (expect carpools) and accomodations will be paid individually. If you're interested in competing, please email David(at)CrossFitSouthbrooklyn.com with "BOTE" as the subject. If we have more people interested than there are slots available for (6 men and 6 women total) then we'll host some in gym try outs to make the team. Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx'd since there is no scaling allowed at the event. Below are some of last year's individual workouts for reference:
Event 1
AMRAP 10 Minutes
Thrusters at 135/95
Perform 5 Burpees every minute on the minute
Event 2
8 Minute AMRAP
100 Double Unders
30 Toes to Bar
AMRAP Atlas Stone over Shoulder @ 145lbs
Event 3
For Time:
15 Deadlifts, 315lbs/205
300m-ish Run
15 Deadlifts, 315lbs/205
Event 4
Snatch Ladder
Event 5
2K Row
Event 6
20-15-10 reps of:
Hang Cleans, 185lbs/115
Chest to Bar Pull-ups
Pistols
Email today!!!
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