Wednesday - 230823
![Wednesday - 230823](/content/images/size/w1200/2023/08/photo_10_2023-08-17_10-11-22.jpg)
CrossFit WOD
Strength:
In 15:00
Build to a heavy set:
Bent Over Barbell Row x 6 reps
+
Bar Dips / Ring Dips x 6-8 - Adv - Weighted
Metcon:
4 Rounds For time:
500m Row / 30Cal Bike
12 Box Jumps
12 Deadlifts 100/70kg
20:00 TC
Endurance:
Metcon:
EVERY 5:00 X 4 ROUNDS
400m Run
25 Wallballs 10/6kg
Then:
EVERY 5:00 X 4 ROUNDS
400m Run
25 Sit ups
CrossFit Gymnastics:
Skill
Kipping Ring MU
-False Grip & Pull
-Transition
-Kipping Dip