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:

For time-

50 Air Squats

30 T2B

20 DB Snatch

40 Air Squats

20 T2B

20 DB Snatch

30 Air Squats

10 T2B

20 DB Snatch

Kids @ Core Friday:

Strength:

OHS- 5 x 3

Conditioning:

For time-

15-12-9-6-3

Medicine Ball Cleans

Burpees

Box Jumps/Step Ups