CrossFit WOD
Strength:
Sumo Deadlift
5-5-5-5-5
18:00 TC

Metcon:
Amrap 12
30 Double Unders
10 Deadlifts 80/50kg
30 Double Unders
10 TTB

Endurance:
Metcon:
8 Rounds
400m Row / 30/24Cal Bike
30 Box Jumps
20 Push Ups
10 V-Ups
40:00 TC

CrossFit Gymnastics:
Skill
Rope Climb

Strength
20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 20 Sit Ups (w. plate)
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!