CrossFit Vae Victis – CrossFit
Skill Work
Spend 15 Minutes Cycling through 3-4 Rounds – Not For Time:
5-10 Strict Toes to Bar or Knee Raises
5-10 Kipping Swings (Rings or Bar)
1-3 Strict Muscle-ups (Band assist, transition work or sub 2:1 pull-ups)
30-60 Second Nose & Toes Handstand Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
250m Row
10 Plate Burpee to Overhead (45/25)
10 Vertical Plate Press Sit-up (45/25)