CrossFit Wednesday:

Gymnastics/Strength:

3 Rounds, Alternate-

Seated DB Press x 10

Rest 90 seconds

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

Rest 90 seconds

Conditioning:

10-1 for time-

Pull-Ups

American KB Swings

Shuttle Runs x 50’

Masters Wednesday:

Strength:

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

Back Squat- 4 x 5

Conditioning:

7 Minute AMRAP-

25 Double-Unders (50 Singles)

12 Alternating DB Power Snatch

12 Ab Mat Sit Ups