CrossFit WOD:
Strength:
Weighted Dips (bars)
15min build to an RM5
Metcon:
For time:
21-15-9 KB Swings (#32/24)
15-9-6 Burpee Box Jump Overs
9-6-3 Bar Muscle-Ups
Endurance:
For time:
Run 1600m
Then 10 Rounds of:
20 Wallballs (#10/6)
15 Pushups
10 V-Ups
Then Run 1600m
Gymnastics:
Skill: Rope Climb
Strength- Emom For 20 min:
-3 Arch Pull
-20 Ring/ Box L-Hold
-10 Reverse Bicep Curl
-8/8 KB Side Flexion
-Rest