CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

10 x DB Single Arm Bent Row (per arm)

10 x Bent Knee Windshield Wipers

:30second x HS Wall-Facing Holds

10 x DB, Supine, Gymnastic OH Flys

Conditioning:

8 Minute AMRAP-

150’ Shuttle Run

7 Deadlifts @ 185/115#