CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

Weighted Push-ups x 10 + Max Reps Unweighted (No pausing during max reps)

Rest 90 seconds

Front Rack Barbell, Walking Lunge x 50’

Rest 90 seconds

Conditioning:

For time-

Row x 750m

9 DB Hang Squat Cleans

Row x 500m

15 DB Hang Squat Cleans

Row x 250m

21 DB Hang Squat Cleans