For time:
21-18-15-12-9-6-3
Handstand Pushups
Pullups
Pullups
Don't worry if you can't do pullups or handstand pushups; there are of number of ways to scale them and make them easier. At 0540 April will conduct a skills session to explain the workout and go through how to scale each of the movements. Some of the scaling options for handstand pushups are also shown in the video below.
You can also scale by numbers. Remember the workout is aimed at a conditioned Crossfitter. If that isn't you then do 15 - 12 - 9 or 9-6-3.
The video below shows some options for handstand pushups. The "normal" handstand pushup is done against the wall - scaled versions are done with the feet or knees on a box.
0530 Class
Front Squat ( 1-1-1-1-1) Shoulder Press (1-1-1-1-1)
Then ...
Team 8min AMRAP:
run 200m (pacer)
Knees to Elbows (max reps)