Monday - 090625
CrossFit W.O.D:
Strength:
Good Morning
8-8-6-6-6
Metcon:
10 Rounds For time:
5 Dual DB Thruster (#22.5/15,x2)
5 Toes-to-bar
5 Burpees to target
Endurance:
3 Rounds of:
6Min AMRAP of:
15/12 Cal Row // 12/9 Cal Bike
15 Wallballs (#10/6)
10 Medball Sit-ups (#10/6)
-1min Rest-
6Min AMRAP of:
3-6-9-12-15…
Toes-to-bar
Devil press (#15/10,x2)
Burpees over DB
-1min Rest-
Gymnastics:
Skill:
Kipping Ring Muscle Up
(8 Strict Pull Up Requirement)
-Hollow+Arch+kip
-Transition
-Kipping Dip
Strength:
9 min Emom:
Min 1- Max false Grip Hang Rings/Bar
Min 2- Max Dips
Min 3- Rest
