*Gymnastics class with Coach Derrick is tonight at 63opm*

***This Friday night we have wod at 330pm and basics at 430pm and then we are closing to go down and complete 15.2 at South SinCity CrossFit***

Work Out of the Day

 

Shoulder Press 5-5-3-3-1-1-1

then,

Front Squat 5-5-3-3-1-1-1

then,

For time:

200m run

25 wallballs

200m run

25 pushups (hand release)

200m run

25 air squats

Post loads and time to beyond the whiteboard.

Basics

25-20-15-10-5 reps for time of:

Row for calories

pushups

box jumps, 24/20″

ball slams

Post time to beyond the whiteboard.