Workout of the Day

CrossFit Mitchy Trail Run
Sunday 7th Feb, 4pm starting from 60 Mt Nebo Rd at The Gap.
All levels welcome, bring family and friends, it will be fun. 
Sign up HERE so we know who's coming

15.4

    8-Minute ARMAP of:
    3 Handstand Push-ups
    3 Cleans, 84/57kg
    6 Handstand Push-ups
    3 Cleans, 84/57kg
    9 Handstand Push-ups
    3 Cleans, 84/57kg
    12 Handstand Push-ups
    6 Cleans, 84/57kg
    15 Handstand Push-ups
    6 Cleans, 84/57kg
    18 Handstand Push-ups
    6 Cleans, 84/57kg
    21 Handstand Push-ups
    9 Cleans, 84/57kg

    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    *Scale the weight as needed and scale the handstand push-up to regular push-ups. 

    Extra Training
    Weighted pull-ups
    3-3-3-3-3

    EMOM 10 mins, alternating:
    Even: 12 GHD sit-ups
    Odd: 30 Double Unders

    *** Log results on Beyond the Whiteboard
    OR Log your Results via your WODIFY account***

    **Daily Scores will now be via your entries in WODIFY**