Wednesday - 170523

CrossFit WOD:
Strength:
Power Clean
3-2-2-2-1-1

Metcon:
4 Rounds for time:
12 Deadlifts (#100/70)
24 Wallballs (#10/6)
*E2.5MOM - 50 Double Unders

Endurance:
7 Rounds for time:
20 Box Jump Overs
Run 200m
15 DB Thrusters (#15/8,x1)
Row 300/200m
10 DB Burpees (#15/8,x1)
Bike 15/12 Calories

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