Wednesday - 100523

CrossFit WOD:
Strength:
Back Squat - 20min build up to an RM1

Metcon:
AMRAP in 12min of:
6 HSPU
6 Box Jumps
6 KB Front Rack Lunges (#24/16,x2)

Endurance:
AMRAP in 35min of:
1 Stairs Ascend
10-20-30-40...
Jump Squats
Situps
Double Unders

Gymnastics:
‏Skill- Skin The Cat & Dragon Flag

‏Strength- 20 Min Emom:
‏Min 1- 3 Arch Pull/ 6 False Grip Ring Row
‏Min 2- 2 Dragon Flags
‏Min 3- 20-30 Sec Static Chin Up
‏Min 4- Max Ring/Bar Dips
‏Min 5- Rest