Ladies paint night at CFH, see Kate for details.
Nov 3rd.

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)


500m row

3 wall walks

10 hollow rocks + 10 v-ups

5 strict pullups or 10 ring rows

Weighted strict chest to bar (Weight)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

(goal is to establish a 3-RM by your fourth set)

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (AMRAP – Reps)

Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds