CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

Weighted Push-ups x 10 + Max Reps Unweighted (No pausing during max reps)

Rest 90 seconds

Front Rack Barbell, Walking Lunge x 50’

Rest 90 seconds

Conditioning:

‘Rowing’ Helen-

3 Rounds for time-

500m Row

21 American KB Swings

12 Pull ups