Monday - 280725

CrossFit W.O.D:
Strength:
12 min Build up to
2 rep touch & go Power Snatch

Metcon:
For Time:
1200m Run
50 Ring Dip
50 Box Jumps
50 Push ups
50 KB Swing (#32/24)

CrossFit Strength:
Part A:
Front Rack Lunges
6-6-4-4-2-2-2

Part B:
4 Super set
10-12 elevated hell Goblet squat
+
20 Sec single leg glute bridge hold (every set change leg )

Metcon:
6min AMRAP of:
5 Shoulder to overhead (#80/50)
5 Burpees over bar
3 Hang Power Clean (#80/50)
5 Burpees over bar

Gymnastics:
Skill:
Butterfly Pull Up

Strength:
20 Min Emom:
Min 1- 3-8 False Grip Ring Row/Pull ups
Min 2- 4/4 Eccentric Step Up
Min 3- 20 Sec Bar L- Hold
Min 4- 8/8 Side Flexions
Min 5- Rest.