CrossFit Wednesday:

Gymnastics/Strength:

3 x 10- L-Sit Leg Extensions

3 x 10- Box or Wall Shoulder Taps

3 x 50’- Single Arm KB OH Walking Lunge

3 x 10- Muscle-Up Ring Row

3 x 5 GHD Raise

Conditioning:

10 Rounds for time-

7 Burpee Box Jumps @ 24/20”

7 American KB Swings @ 53/35#

Masters Wednesday:

Strength:

Rack Jerk- 2 x 3, 3 x 2

Clean Complex (Hang-Floor)- 4 x 2

Back Squat- 2 x 4, 3 x 3

Conditioning:

21-15-9 for time-

Power Snatch @ 75/55#

Thruster