Throw Down Thursday

CrossFit Central Burnet – CrossFit Burnet Rd


A1: Handstand Push-ups (EMOM x 10min :1-5reps *scale:2 wall walks )

*superset with A2

**5 sets each movement

A2: Pull-ups (1-7reps *kipping pull ups)

*no bands – practice the kip swing + 2-3 negatives.


B: Metcon (Time)

6rds for time:

3 PWR Cleans 135/95

6 Push Jerks 135/95

9 Back Squat
*NO dropping bars from back, shoulder, or top of Jerk.

Cash OUT

C: CASH OUT #7 (Time)

1) 15R/15L Straddle leg raise x3

2) Med ball speed work: 10 Right knee slam, left knee slam, double knee slam sit up x 3

3)10 Hand stand shoulder tap – kick up to wall or wall walk up x 3
*Just #1 & #2


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