Monday - 180825

CrossFit W.O.D:
Strength:
15min Build Heavy complex of:
2 Clean Pull
1 Power Clean
1 Squat Clean

Metcon:
2 Rounds
5min AMRAP of:
60 Double unders
10 Wallball (#10/6)

-30sec Rest-

5min AMRAP of:
10 Dual DB Snatch (#22.5/15x2)
1-2-3-4…
Wallwalk

-30sec Rest-

CrossFit Strength:
Part A:
Bent Over Row
5-5-5-3-3-3

Part B:
3-4 super set:
10/10 DB upright Row
+
30 Sec Plate pinch hold
*1-1.5min Rest after each set

Metcon:
7min AMRAP of:
5 Deadlift (#120/90)
5 Strict Handstand push-ups
10 Jumps squat

Gymnastics:
Skill:
HeadStand to Free Kipping HSPU

Strength:
20Min Emom:
-1-5 Pike Push Ups/ Wall Facing HSPU
-1-3 Dragon Flags
-1-3 Arch Pulls/10 Bent Over Row
-5/5 Bottom Up KB Press
-Rest!