Monday - 120125
CrossFit W.O.D:
Sterngth:
13 min build up to:
1 snatch pull
1 hang squat snatch
1 overhead squat
Metcon:
For Time:
50 Medball Jump Squats (#10/6)
100 Push ups
50 Medball Lunges (#10/6)
100 Sit ups
*Every Break- 5 Burpees
Endurance:
Every 4 min for 40 min:
25 DB Snatch (#17.5/12.5x1)
20 Overhead Lunges (#17.5/12.5x1)
20 V-ups
15 Pull-ups
Gymnastics:
Skill:
Kipping pull Up
Strength:
EMOM for 20min:
Min 1-3 Arch Pull/8 Weighted Scap Pulls
Min 2-40 Sec Max V-ups
Min 3-2 Pegboard Climbs
Min 4-8/8 KB Side Flexions
Min 5-Rest
