Workout 03.03

This CrossFit style workout will test your mental and physical strength, along with your cardio capacity.

RX Version – On Time!

  • Warmup: Rower – 5 minutes – 80% ME


  • Handstand Push Ups: Bodyweight
  • Push Jerks: 70% 1RM
  • Bar Muscle Ups: Bodyweight

"21-15-9" is the rep scheme. Do not advance in exercises until total rep count has been completed in each movement.

CardioCrossfitDeltoidsMetabolic conditioning