Monday 150626

CROSSFIT W.O.D
Strength:
Back Squats
5x8

Metcon:
12:00 Min EMOM, For Max Reps:
1.) Hang Power Snatch #43/30kg
2.) Lateral Burpees Over The Bar
3.) Cals Row

CROSSFIT ENDURANCE
E06:00MOMx6 Rounds:
400m Run
20 1KB Hang Power Clean&Jerks #1x16/12kg
20 1KB Front Rack Walking Lunges
20 KB Russian Twists
*Max Time Unbroken Plank Hold In The Remaining

CrossFit Gymnastics
Skill:
HeadStand to Free Kipping HSPU

Strength:
20 Min Emom:
Min 1- Max Pike Push Up
Min 2- 2 Dragon Flags/ 10 GHD Sit Ups
Min 3- 10-15 DB Shoulder Raises
Min 4- 10 Wrist Activations
Min 5- Rest