CROSSFIT

Gymnastics

EMOM 12:

5-10 HSPU

3-8 Pull Ups/C2B/BMU

WOD

3 min work/1 min rest

STATION 1:

50/40 Cal Bike

Box Jumps for score

STATION 2:

40/30 Cal Row

Burpees over the rower for score

STATION 3:

400m Run

DB Snatches for score

STATION 4:

150 Double Unders

DB Push Press for score

STATION 5:

60 KB Swings

Empty bar thrusters for score

BFIT

Gymnastics

EMOM 12:

5-10 DB Strict Press

3-8 Ring Rows

WOD

3 min work/1 min rest

STATION 1:

50/40 Cal Bike

Box Jumps for score

STATION 2:

40/30 Cal Row

Burpees over the rower for score

STATION 3:

400m Run

DB Snatches for score

STATION 4:

150 Double Unders

DB Push Press for score

STATION 5:

60 KB Swings

Empty bar thrusters for score



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