Author: crossfit431

WOD [Friday] 022820

CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Min 1: 2-4 RMU

Min 2: 8 Strict T2B

Min 3: 16 Pistol Squats

*Repeat 4 Times*

MetCon

In Teams of 2 Complete For Time:

20 Synchronized Plate Burpees

30 Squat Cleans (65/95#)

20 Ring Dips

30 SDHP (65/95#)

WOD [Monday] 022420

CROSSFIT

Strength

Reverse Deficit Lunge 4×10 (Ascending)

MetCon

5 Rounds For Time of:

16 Lunge Wall Balls (W: 14/9 M: 20#/10′)

10 S2OH (75/115#)

16 Box Overs (20/24″)