Monday- 140823

CrossFit WOD
Strength:
Deadlift
In 15:00
Build to Heavy 6 Reps

Metcon:
AMRAP 15
12 Dual DB Step ups - 22.5/15kg
15 Sit ups
17 Wallballs 10/6kg

Endurance:
Metcon:
10 RFT
800m Row/1600m Bike
20 Box Jumps
15 Sit ups
10 Russain Swings 16/12kg
5 Pull ups
40:00 TC

Gymnastics
Skill
Free Handstand

Strength
20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- Max Chin Ups
Min 4- Reverse Flys
Min 5- Rest!