CrossFit Express

Skill/Strength: power cleans
6x5 ramping up

Conditioning: 5 Rounds (20' TC)
400m run
max TTB
*score is total TTB

Light: knee raises
RX:
Adv:

CrossFit

Skill/Strength: push press
10x1 - as heavy as possible

Conditioning: for 7 total rounds,
at the top of every 3' (TC: 21')

400m run
15 TTB

Light: knee raises - scale the run
RX:
Adv: 20 TTB

by Louie

Gymnastics

Skill-Check (20min)

Practicing the different components of the bar muscle up (take up the progressions used for kipping pullups and transition in the muscle up)

Hero-WOD Ryan
5 RFT:
7x Muscle-ups
21x Burpee to target

Time cap: 20min 

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