CrossFit WOD:
Strength:
Back Squat
5-5-5-5-5
Metcon:
For time:
30 Hang Power Cleans (#50/35)
60 ABmat Situps
120 Double Unders
60 ABmat Situps
30 S2OH (#50/35)
Gymnastics:
Skill- Lache & Bar Swings
Strength- 16 Min Emom:
Min 1- 4/4 Negative Step Up
Min 2- Max Ring/Bar Dips
Min 3- 10 GHD Sit Up
Min 4- 15 Shoulder Raises
Endurance:
For time:
Row 1500m
300 Situps
200 Walking Lunges steps
100 Box Jumps
Row 1500m
*Split reps as you like (except for the rows)