CrossFit Friday:

Strength/Gymnastics-

3 x 10 Hanging Lat Activation on Pull-Up Bar

3 x 10 Butterfly Circles (Small/or Medium) (Advanced: Regular Butterfly Pull-Ups)

3 x 10 V-Ups (Advanced: Straddle V-Ups)

3 x 10 Good Mornings

Conditioning:

5 Rounds for time-

10 Push Ups

10 Box Jumps @ 24/20”

7 Power Snatch @ 75/55#

7 Clean & Jerk @ 75/55#