CrossFit WOD
Strength:
Back Squat
5-5-3-3-2-2
TC 16:00

Metcon:
AMRAP 15
400m Run
6/6 DB Hang Squat Cleans 22.5/15kg x 1 DB
15 Box Jumps

Endurance:
Metcon:
AMRAP 45:00
20 Wallball 10/6kg
100 Single Unders
20 Wallball
500m Row / 30Cal Bike

CrossFit Gymnastics:
Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU

Strength
20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 10 Reverse Bicep Curl
Min 4- Max Push Up(DB’s/Floor/Box)
Min 5- Rest