CrossFit Wednesday:

Gymnastics/Strength:

3 Rounds, Alternate-

Seated DB Press x 10

Rest 90 seconds

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

Rest 90 seconds

Conditioning:

For time-

Row x 500m

40 Wall Balls

40 Russian KB Swings @ 53/35#

Row x 500m

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 β€˜5 rep’ set

Conditioning:

3 Rounds for time-

25 Air Squats

100’ Shuttle Run

10 Alternating DB Snatch

10 Ring Dips