Thursday

Announcements

Time to get signed up! Athletes for Autism is a fundraising event for Autism Speaks. This will be a partner WOD with 3 divisions, Co-ed, Male, and Female. www.rxtremegames.com .

https://www.facebook.com/events/790376631167514/

CrossFit Harrisburg – CrossFit

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Metcon (No Measure)

Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

Metcon (Time)

Three rounds for time of:

800 Meter Run

15 Strict Handstand Push-Ups

15 Thrusters (95/65 lbs)