CrossFit Wednesday:

Gymnastics/Strength:

3 x 10- L-Sit Leg Extensions

3 x 10- Box Shoulder Taps

3 x 50’- Single Arm KB OH Walking Lunge

3 x 10- Muscle-Up Ring Row

Conditioning:

3 Rounds for time-

Row x 500m

21 Pull-Ups

Masters Wednesday:

Strength:

Snatch Complex (High Hang-Hang-Floor): 3 x 3

OHS: 3 x 3

Front Squat- 3 x 4

Mid-line:

Weighted Front Plank Holds: 3 x :30

Conditioning:

3 Rounds for time-

Row x 500m

21 Pull-Ups