Verdant CrossFit – CrossFit
bbcom: Metcon (Weight)
Bodybuilding
3 Rounds
using a barbell only
15 Bicep Curls
15 Shoulder Press
15 Bent over row
Upside Down 9:00 (Time)
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.