Friday

CrossFit 4:30 

5x2 Clean and Jerk



Followed by

Three rounds for time of:
20 Cal on Bike
30 Box Jump
20 Kettlebell Swings



Crossfit Gymnastics basics 

4 Rounds for time:
Run 400 meters
20 sec L sit (Form -see below)
15 Dumbbell Thrusters (1/3 of your Bodyweight /2)
7 Ring Dips (Strict, Good Position No Form Break)


I saw this on Crossfitgymnastics.com and had to share it with you guys ! Pure craziness !!!