Friday 5/16/2025

Every minutes on the minute for 9 minutes (3 sets)
Minute 1 - 40 seconds of Dead Hang from Pull-Up Bar
Minute 2 - 40 seconds Hollow Hold (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 40 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM

B.

Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols

Rest exactly 2 minutes, then ...

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
25 ft. Handstand Walk or 10 Box Plank Walks
games-assets.crossfit.com/s3fs-public/2025-03/CFG25 AGSF Workout 3 Scorecard_V5.pdf?FR4CJ4rYoNIyU87cPDPz7H.CFqVMQ1Im

Rest 2 minutes and REPEAT for a total of 4 AMRAP's.

Goal - 3-5 rounds per each of the AMRAPs