Monday - 300625

CrossFit W.O.D:
Strength:
Pause Front Squat (@33x2)
4-4-3-3-2-2

Metcon:
10min AMRAP of:
10 DB Snatch (22.5/15x1)
20 V-ups
30 Double Unders

Endurance:
3 Rounds:
5min AMRAP of:
8x10 shuttle run
10-12-14-16-18…
Dual DB Thruster (15/10x2)

-1min Rest-

5min AMRAP of:
4-8-12-16-20
Box Jump Overs
1-2-3-4-5
Wallwalks

-1min Rest-

Gymnastics:
Skill:
Kipping Ring Muscle Up
(8 Strict Pull Up Requirement)
-Hollow+Arch+kip
-Transition
-Kipping Dip

Strength:
9 min Emom:
Min 1- Max false Grip Hang Rings/Bar
Min 2- Max Dips
Min 3- Rest