Monday - 091023

CrossFit WOD Strength: Supinated Grip Bent Over Barbell Row 5-5-5-5-5-5 15:00 TC Metcon: 4 Rounds For Time: 400m Run 10 Barbell GTOH 50/35kg 12 TTB 18:00 TC Endurance: Metcon: 5:00 AMRAP x 7 30sec Plank Hold 20 Goblet Squats 10 Burpees MAX Cal Rest 1:00
CrossFit WOD Strength: Supinated Grip Bent Over Barbell Row 5-5-5-5-5-5 15:00 TC Metcon: 4 Rounds For Time: 400m Run 10 Barbell GTOH 50/35kg 12 TTB 18:00 TC Endurance: Metcon: 5:00 AMRAP x 7 30sec Plank Hold 20 Goblet Squats 10 Burpees MAX Cal Rest 1:00 b/w Rounds CrossFit Gymnastics: Skill: Free Handstand Strength 20 Min Emom: Min 1- Max Ring/Bar Dips Min 2- 4/4 Negative Step Ups Min 3- 20 Sec Static L- Chin Up Min 4- 10 3 Trap Raise (Right Hand) Min 5- 10 3 Trap Raise (Left Hand)

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