CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

10 x Ring Rows

10 x V-Ups

10-8-6 x Barbell Bent Row

10 x HS Shoulder Shrugs/Taps

10 x DB, Supine, Gymnastic OH Flys

Conditioning:

4 Rounds for time-

100’ Bear Crawl (5 push-ups to start, end and every 25’)

25 Wall Ball (5 Walking Lunges w/ball every time you stop)