CrossFit Wednesday:

Gymnastics/Strength:

3 Rounds, Alternate-

Max Strict HSPU + Kipping HSPU

Rest 90 seconds

12 Box Step Ups w/DBs in Front Rack @ 24/20”

Rest 90 seconds

Conditioning:

4 Rounds for total time-

250m Row (95% effort)

Rest 60 seconds

10 Thrusters @ 75/55#

Rest 60 seconds

Masters Wednesday:

Strength:

C&J Complex (Hang-Floor-2 Split Jerks): 6 x 1

Back Squat- 3 x 5 + 1 Max Reps set at 80% of weight for final ‘5 rep’ set

Conditioning:

3 Rounds for time-

80 Flutter Kicks

21 American KB Swings @ 53/35#

200m Run