Black Dog

V3 CrossFit – CrossFit

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Strict HSPU Ladder

Strict Handstand Push Ups Ladder – Increase by 1 HSPU every minute

Min: 1 – 1 Strict HSPU

Min: 2 – 2 Strict HSPU

Min: 3 – 3 Strict HSPU

12:00 CAP –
If you Fail before 12:00 then continue at the last minute ahieved with that number completed until the 12:00 CAP

Metcon (AMRAP – Reps)

Part #1

In a 4:00 Window:

400 Meter Run

15/12 Calorie Row

15 Hang Power Cleans (155/80)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

Metcon (AMRAP – Reps)

Part #2

In a 4:00 Window:

400 Meter Run

12/9 Calorie Row

12 Hang Power Cleans (135/105)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

Metcon (AMRAP – Reps)

Part #3

In a 4:00 Window:

400 Meter Run

9/6 Calorie Row

9 Hang Power Cleans (165/135)

Max Lateral Burpees over bar in time remaining.

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