CrossFit StPete

Perform as many rounds as possible in 15 minutes:

7 Thrusters 115/75lbs or Sandbag C&Js
7 Ball Slams 20/10
1 Full Gasser or 1/2 gasser w/Sandbag

Hang Power Clean 3,3,3,3,3

Hand Stand Pushup: Progression or Max reps

Pushup (repetition method) 3 max sets with exactly one minute rest in between.*

Pullup (Repetition Method) 3 Max sets with exactly one minute of rest in between**

*Use whatever progression you can do FULL RANGE pushups with (knees, elevated ect) When form breaks down the set is finished. Scale up by elevating the feet or adding a weight vest or ring pushups. Get to at least 15 reps on all sets before scaling up.

**Deadhang. If you are on the band or have limited numbers, use the progressions. If you can get 10 plus reps on each set, try L pullups or add weight.

***On the repetition method try to increase reps each week!!!!

Karen: 150 Wallball Shots(20/10)

OR

Jackie: 1k Row, 50 45lb Thrusters, 30 Pullups

OPTIONAL FINISHER: 10-9-8-7-6-5-4-3-2-1 Burpees/Abmat Situps