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:

5 Rounds for time-

Row x 250m

50’ Single DB OH Carry (Right arm)

10 Single Arm (Front Rack) DB Squat (Right arm)

50’ Single DB OH Carry (Left arm)

10 Single Arm (Front Rack) DB Squat (Left arm)

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:

For time-

60-40-20 Double-Unders

30-20-10 T2B

15-10-5 Power Snatch