Wednesday - 300823

CrossFit WOD
Strength:
Weighted Strict Pull Ups
5-5-5-3-3
15:00 TC

Metcon:
Every 3:00 x 5 Rounds
6 Power Snatch 60/40kg
12 Wallballs 10/6kg
Max Double unders

Endurance:
Metcon:
AMRAP 18:00
21Cal Row/ 18Cal Bike
15 TTB
9 Dual DB Thrusters (15/10kg)
Into:
Amrap 18:00
21 Cal Row/ 18 Cal Bike
15 Push Ups
9 Dual DB Devil's Press 15/10kg

Gymnastics
Skill
Rope Climb & Plyometric Push Ups

Strength
20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 20 Sit Ups (w. plate)
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!