Not A Smooth Operator
April 16, 2021
Deviled Leggs
April 18, 2021

CrossFit Rome – CrossFit

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Swolly Swolly (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Strict Handstand Push-Up

Weighted Pull-Up
## DESCRIPTION

* Time to get gymnasty strong and ditch the barbell for today.

* This one will get tough fast!

* Log total time and heaviest load for Pull-Up

### STRICT HANDSTAND PUSH-UP

* Aim for 2-4 max sets on every set.

* To challenge the stronger athletes, have them go from a 2, 4, or 6″ deficit.

### WEIGHTED PULL UP

* To load the Pull-Up, place a Dumbbell between the legs. This should be close to the top of the leg, as it is more secure.

* Pick a number of reps will allow for 2-4 breaks at all times

* Rep Scheme Options: 8-7-6-5-4-3-2-1-1-1 // 6-5-4-3-3-2-2-1-1-1