(703) 266-0118 donnys@thenzone.com

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions.

Strength/Skill
15:00 to work on Handstand Push-ups. If you have kipping HSPU, than work up to (1) max effort set of strict HSPU. The goal here, for everyone, is to get upside down for a little while and have some fun! Feel free to attempt Handstand Walks with a spotter.

Metcon
3 RFT
7 HSPU
7 Thrusters (95/65)
7 Pull-ups

Core/Accessory
Accumulate a total of 3:00 in Plank position