Wednesday - 030523

CrossFit WOD:
Strength:
Weighted Pullups
5-4-3-2-1-1-1

Metcon:
5 Rounds for time:
10 DB Hang Squat Cleans (#22.5/15,x1)
12 Box Jump Overs
15 Knees-to-elbows

Endurance:
10 Rounds for time:
10 KB Goblet Lunges (#16/12)
Row 250/200m
10 KB Swings
Bike 15/12 Cal
10 KB SDHP
40 Double Unders

Gymnastics:
‏Skill- Butterfly Pull Up/ C2B

‏Strength-20 Min Emom:
‏Min 1- 3 Arch Pull/ 9 False Grip Ring Row
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Chin Ups
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.