CROSSFIT

Gymnastics

Kip/Pull Up/BMU Practice

WOD

“Open 19.5”

3 Rounds:

10 Snatches (43/29)

12 Bar Facing Burpees

REST 3 MIN

3 Rounds:

10 BMU

12 Bar Facing Burpees

BFIT

Core

3 Rounds:

30s Hollow Hold

30 Mountain Climbers

14 Plate In and Outs

14 KB Crossovers

WOD

3 Rounds:

12 DB Snatches

12 Burpees over DB

REST 3 MINS

3 Rounds:

12 Devils Press

12 Burpees over DB

cfbadmin