In CrossFit


Every 90sec for 10 Rounds:
3 Handstand Eccentric (Negative) (3s)
6 Ring Row ISO (5s)
*Scale HS ECC w/ HS holds (Max 20s)



A. 30-20-10 of:
Weighted Box Step-Ups
Double unders (or 3 for 1 singles)

B. 7 Rounds for time:
7 Pull-Ups
7 Box Jumps
7 Sit-Ups


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