CrossFit

Gymnastics

Tabata warm-up 4 rounds, alternating

Handstand hold/wall walk

Hollow rocks / happy banana

Arch rock / Superman

Kip swings

Weightlifting

Do SEVERAL warm-up sets. Then pick a weight. Use it for all five sets.

Strict Press (5×5 across)

WOD

MOVEMENT PREP BB snatch technique

Metcon (Time)

3 RFT

8 power snatch 115|75/55

22 wallballs 20/14

Extra Credit

Rest two minutes. Do one more round.

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