Wednesday - 200923

CrossFit WOD
Strength:
5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Metcon:
6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg
18:00 TC

Endurance:
Metcon:
AMRAP 45:00
20 Burpee Box Jump
30 WallBall 10/6kg
20 Ring Row
30 Medball Russain Twist
20 Push Ups

CrossFit Gymnastics:
Skill
Kipping Ring MU
-False Grip & Pull
-Transition
-Kipping Dip