Wednesday - 230823

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