L – sit holds 4 x 30 seconds with 30 second rests

spend 5 to 10 minutes of Handstand push up practice

18 Min Amrap
8 Bench 1/2 Body Weight
8 weighted lunges DB 35/25

​8 Cal bike

8 Hollow rocks

8 thrusters DB 35/25

Here’s a great little chart of Crossfit standards to test yourself to see if you are ready for competitor training 🙂
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