CrossFit WOD:
Strength:
15min build up load for the complex:
Power Clean + Hang Power Clean + Front Squat (1+1+3)
Metcon:
5 Rounds for time:
22 DB Situps (#22.5/15,x1)
12 DB Push-Press (#22.5/15,x1)
2 Rope Climbs
Endurance:
6 Rounds for time:
Run 400m
25 Wallballs (#10/6)
20m Burpee Broad Jumps
Gymnastics:
Skill: Bar Muscle Up
-Hollow + Arch
-Kip
-Transition