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WEDNESDAY

CrossFit 5000 – CrossFit

Gymnastics

Every 2 minutes for 18 minutes

Station 1- Muscle ups max rep in 45 seconds or low ring muscle up progressions

Station 2 – Handstand walks or partner assist handstand walks in 45 seconds

Station 3- L-Sits 45 seconds of accumulated time

Metcon (AMRAP – Reps)

Burpee burnout
Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans (60/43))

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.