Monday - 210725

CrossFit W.O.D:
Strength:
Tempo Back Squat (@33x3)
4-4-3-3-2-2

Metcon:
9min AMRAP of:
4-8-12-16-20…
Wall ball (#10/6)
Handstand Push-ups

Gymnastics:
Skill:
Butterfly Pull Up

Strength:
20 Min Emom:
Min 1- 8 Strict T2B
Min 2- 25/25sec Copenhagen Plank
Min 3- :30 Rope Climbs
Min 4- 3-5 Barbell Roll Outs
Min 5- Rest.

Endurance:
2 Rounds of:
8min AMRAP of:
50 Double unders
20 DB Snatch (#15/10x1)
15m DB Overhead Lunges (15/10x1)

-1min rest-

8min AMRAP of:
20 Box jump overs
10 Knee-to-elbow

-1min rest-