Monday - 100723
![Monday - 100723](/content/images/size/w1200/2023/07/IMG_2416.jpeg)
CrossFit WOD:
Strength:
EMOM for 12min:
1 - 5 Weighted Pullups
2 - 20sec Handstand Hold
Metcon:
3 Rounds For time:
20 DB S2OH (#22.5/15,x1)
15 Deadlifts (#100/70)
10 Burpees
Endurance:
AMRAP in 30min of:
2-4-6-8...
Burpee Pullups
Box Jump Overs
Medball Cleans (#10/6)
Ring Rows
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