CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

4 Rounds:

100ft. Yoke carry

100ft. Farmer carry

100ft. Bear-hug carry

100ft. Handstand walk
-Goal is to use around 2-3x bodyweight on the yoke, BW in each hand for the farmer, and a (150/100) sandbag on the bear hug carry. But these are just suggestions, have fun and go as heavy as is tolerable. Ideally this is all done on a 50ft course with each movement performed as a down & back.

Metcon (No Measure)

For Quality:

4 x 15 Reverse Hyper
-Use 50% of your 1RM back squat as the loading.