Wednesday - 070623
CrossFit WOD:
Strength:
Weighted Pushups
8-8-6-6-4-4
*30sec Plank after each set
*Rest 2:00
Metcon:
AMRAP in 12min of:
3-6-9-12...
Power Cleans (#70/45)
Burpees over the bar
Endurance:
AMRAP in 16min:
20 DB Snatch (#15/8)
Row 250/200m
60 Double Unders
into:
AMRAP in 16min:
20 KB Swings (#16/12)
Bike 15/12 Cal
60 Air-Squats
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.
