CrossFit Wednesday:

Gymnastics/Strength:

3 x 10- Strict K2E

3 x 10- Box or Wall Shoulder Taps

3 x 50’- Single Arm KB OH Walking Lunge

3 x 10- Muscle-Up Ring Row

Conditioning:

‘Death by’:

Burpees (Increase by 2s)

Rest 2 Minutes

Shuttle Runs (Increase by 2s)

Masters Wednesday:

Strength:

Rack Jerk- 5 x 2

Clean Complex (Hang-Floor)- 4 x 2

Back Squat- 2 x 4, 3 x 3

Conditioning:

3 Rounds for time-

100’ Single KB Front Rack Carry

12 KB SDHP

10 Seated Legs over KB