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CrossFit Papio – CrossFit

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Open Gym (No Measure)

1. Create a Plan

2. Warm Up Well

3. Focus on Weakness or missed workout during the week

4. Use a Clock

5. Have fun and Own Your Workouts!
Open Gym Challenge:

7 Rounds on a 2 minute Clock:

4 Deadlifts 295/205

6 Wall Balls 11/10’ 30/20lb

8 Handstand Push Ups


Metcon (Time)

2 Rounds Each For Time:

50 Air Squats

40 Kettlebell Swings 1pood

30 Push Ups

20 L-Handstand Push Up

100 ft Burpee Broad Jumps

Rest 3 minutes between rounds

*25 minute cap
Scale L HSPU to first 10reps + 30s HS Hold them scale to 30s HS Hold + 20 DB Strict Press

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