CrossFit Immaculate – WOD
Warm-up
Warm-up (No Measure)
4 rounds
10 plate thruster
10 tuck jumps
10 ring rows
Skill/Strength
Metcon (No Measure)
Skill: Handstand pushup
Metcon
Metcon (Time)
For time
1200 m run
Into
10 rounds
4 handstand push ups
8 pull ups
12 air squats
Weightlifting
Paused overhead squat (3×3 across)
High-Hang Snatch (1 rm)
Metcon (No Measure)
8 min EMOM
2 hang squat snatch + 2 squat snatch + 2 overhead squat @65%