CrossFit WOD:
Strength:
Weighted Dips (bars/boxes)
5-5-5-5-5
Metcon:
5 Rounds for time:
Run 400m
30 DB Snatch (#22.5/15,x1)
Endurance:
EMOM for 36min:
1 - Max Cal Row
2 - 15 Box Jump Overs
3 - Max Cal Bike
4 - 15 Plate G2OH (#20/15)
Gymnastics:
Skill- Bar Muscle Up
-Hollow+ Arch
-Kip
-Transition