CrossFit Vae Victis – CrossFit

Skill Work

Spend 15 Minutes Cycling through 3-4 Rounds – Not For Time:

5-10 Strict Toes to Bar or Knee Raises

5-10 Kipping Swings (Rings or Bar)

1-3 Strict Muscle-ups (Band assist, transition work or sub 2:1 pull-ups)

30-60 Second Nose & Toes Handstand Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

250m Row

10 Plate Burpee to Overhead (45/25)

10 Vertical Plate Press Sit-up (45/25)