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.