WOD 10/18/2022 - CrossFit 718

6 Minute AMRAP of:
:30 Seconds Row (3/5)/
:10 Seconds Handstand Hold/
10 Kipping Swings/
10 Plate Overhead Press (HBD)/
10 Plate Bent Over Row

@ Easy pace, with smooth controlled tempos, use a resistance that is manageable

—

3 RFQ of:

4/5 Calorie Row (5/8)/
3 Pull Ups/
2 Handstand Push Ups (build up to strict handstand push up)

Build pace, intensity, ROM each round with round 3 @ B2 pace etc.

—

“Jack and Rose”
RX’d=
5 sets:
16/21 Calorie Row (5/8)/
15 Pull Ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-

Target time each set: 2-2:45
Time cap each set: 3 minutes