CrossFit Friday:

Gymnastics/Strength/Skills-

3 x 5 Strict Pulls Ups (Advanced: Weighted)

3 x 15 Arch Rocks

3 x 15 Hollow Rocks

3 x 10 HSPU

Conditioning:

Partner, For time-

2000m Row

10 Rope Climbs

200 Double-Unders

20 Tire Flips

50 STO at 95/65#

Kids @ Core Friday:

Strength:

Front Squat- 5 x 5

Conditioning:

For time-

20-15-10-5

Deadlifts

Bar Jump Overs