CrossFit WOD:
Strength:
Paused Back Squats
2-2-2-2-2
*2sec Pause at the bottom of each rep
Metcon:
4 Rounds for max reps:
1min DB Snatch (#22.5/15,x1)
1min Bike (calories)
1min Toes-to-bar
1min Burpees
1min Rest
Endurance:
6 Rounds for time:
100 Double Unders
30 KB Swings (#16/12)
20 Goblet Squats
10 Burpee Box Jump Overs
Gymnastics:
Skill: Free Handstand
Strength- 20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- Max Chin Ups
Min 4- Reverse Flys
Min 5- Rest!