Wednesday: Warmup: 5:00-8:00 freestanding handstand hold practice Ehhh A) Front squat 10 x 3 @ 70% 1RM(215), 10X1; begin a set every :90 B) 3 rounds nice & steady 1 legless rope climb 10m double KB front rack walking lunges, 53/hand 4 rope climbs (w/legs) 10m double KB front rack walking lunges, 53/hand 10:00ish...tough! C) For time @ 97% effort 400m row 1:11.1...ouch! #crossfit #crossfitmasters

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