Wednesday - 190723

CrossFit WOD:
Strength:
Weighted Chin-ups
3-3-3-3-3

Metcon:
For time:
21-15-9
S2OH (#43/30)
Box Jump Overs
Ring Dips

Endurance:
8 Rounds for time:
Run 200m
15 Burpees
Run 200m
20 Wallballs (#10/6)

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