Hang Tough

Charter Oak CrossFit – CrossFit

Gymnastics

1: Strict HSPU (Establish a Max set of Strict HSPU’s )

5 min to establish a MAX set

scaled options

1. Pike from box

2. Pike from floor

3. Pushups from tips of TOES

4. Pushups to box or Bench

(we will be using this number in the future)

Gymnastics

2: Strict Pull ups (5 min to establish a Max set )

Scaled optiions

1. low bar

looking for a difficulty of 5+ pullups

**we will be using this number in the future

CrossFit Metcon

3: Metcon (3 Rounds for reps)

Hang Tough

AMRAP 4

27 Hang Power Cleans (115/80)

27 WB 20/14

27 Cal Row

-rest 4 min-

AMRAP 4

21 Hang Power Cleans (115/80)

21 WB 20/14

21 Cal Row

-rest 4 min-

AMRAP 4

15 Hang Power Cleans (115/80)

15 WB

15 Cal Row
Break up the Hang Power Cleans and WB’s to managbale chunks each round and then get to the rower and just start pulling.




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