Wednesday - 130923

CrossFit WOD
Strength:
Deadlift
5-3-1 X 3
(3 Waves of 5-3-1)
Weight goes up across
Rest 2:00 b/w waves
18:00 TC

Metcon:
AMRAP 3:00 x 5
18 TTB
15 KTB Swings 24/16kg
60 Double Unders
Rest 1:00

Endurance:
Metcon:
EVERY 6:00 X 4 ROUNDS
1600m Bike
20 Push Ups
15 Goblet Squat 20/16kg

Then:
EVERY 6:00 X 4 ROUNDS
800m Row
20 Box Jumps
15 Russain Swings 20/16kg

CrossFit Gymnastics:
Skill
HeadStand to Free Kipping HSPU

Strength
20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest