CrossFit WOD:
Strength:
EMOM for 10min:
Even: 6 Romanian Deadlifts
Odd: 10-20 Hollow Rocks
Metcon:
For time:
Run 800m
50 DB Snatch (#22.5/15,x1)
25 Overhead Squats (#50/35)
Run 800m
Endurance:
6 Rounds for time:
40 Situps
20 Wallballs (#10/6)
Run 200m
40 Double Unders
20 KB Swings (#16/12)
Gymnastics:
Skill- HeadStand to Free Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest