Monday - 190623

CrossFit WOD:
Strength:
12min build up load for:
Cluster + Push Press (1+1)

Metcon:
AMRAP in 20min of:
5 DB Burpees (#22.5/15,x2)
12 Pullups
30 Double Unders

Endurance:
For time:
800m Run
60 Burpees
60 Plate Overhead Situps (#15/10)
60 Jumping Lunges
1600m Bike
40 Burpees
40 Plate Overhead Situps
40 Jumping Lunges
800m Run
20 Burpees
20 Plate Overhead Situps
20 Jumping Lunges

Gymnastics:
Skill- Rope Climb & Plyometric Push Ups

Strength- 20 min EMOM:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 20 Sit Ups (w. plate)
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!