CrossFit Friday:

Gymnastics/Strength/Skills-

5 x 5 Strict Pulls Ups (Advanced: Weighted)

5 x 10 HSPU

-Then-

4 x 15 Arch Rocks

4 x 15 Hollow Rocks

Conditioning:

3 Rounds for time-

Double KB or DB OH Walking Lunge x 50’

3 Rope Climbs

50 Double-Unders

12 T2B

Kids @ Core Friday:

Strength:

Back Squat- 5 x 3

Conditioning:

21-15-9 For time-

Air Squats

DB Push Press

100’ DB Farmer Carry in between rounds