11.18.16 CrossFit Workout WOD Littleton Englewood CO


3 Rounds-

20 Double Unders

10 Scorpion twists

10 Squat-Stand-Squats

10 PVC Pass Throughs

A. 16 Minute EMOM-

Odds- 5-8 Strict Handstand Pushups

Evens- 3 Back Squats, heavy as possible

*Warm-up your back squat as needed before beginning the EMOM, scale the number of reps/movement of the handstand pushup as needed.

B. 3 Rounds For Time- (17 Minute Time Cap)

500m Row or Run

16 Sumo Deadlift High Pulls (95/65)

16 Toes-to-Bar

Luke Leinweber

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