CrossFit Friday:

Gymnastics-

3 x :10 second Under Grip Chin Over Bar Hang (Advanced: Weighted)

3 x 10 Hanging Lat Activation on Pull-Up Bar

3 x 10 Butterfly Box Drill (Advanced: Regular Butterfly Pull-Ups)

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

Conditioning:

4 Rounds for time-

10 SDHP @ 53/35#

15 Ab-Mat Sit-Ups

10 OHS @ 95/65#

1 Rope Climb