OHS, HSPU, Row, Pistols 03.01.2017

Seaward CrossFit – CrossFit

ALL: Overhead Squat (10:00 sets of 3 @ 22X2)

ALL: Metcon (AMRAP – Reps)

4 rounds, 1:00 stations

handstand push-ups to 45#+25# plate deficit (use a push-up variation that allows for 10 reps or less, make these hard!)

calorie row

double under

pistols, alternating

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