Wednesday - 210623

CrossFit WOD:
Strength:
Front Rack Reversed Lunges
6-6-6-6-6
*10-20sec L-Sit hold after each set (any grip)

Metcon:
10 Rounds for time:
10 Wallballs (#10/6)
5 Hang Power Cleans (#50/35)
1 Rope Climb

Endurance:
2 Rounds for time:
Row 1000m
50 Burpees to target
Row 500m
75 Situps
Row 250m
100 Russian KB Swings (#16/12)

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