CrossFit WOD, April 16, 2018

Partner Row, Burpee, Box jumps, Wallballs, KB Swings

Warm-up
Warm-up
2 Rounds of:
20/15 Calorie Row
10 Wallballs
10 KB Swings
10 Box Jumps

Mobility
1:00 each side Shoulder Internal Rotation Towel Stretch (may use a band) go easy
https://www.youtube.com/watch?v=uVtUvLEC-CE
:30 Sampson each side
x2

Gymnastics
MOD (15:00 CAP)
1 Pull-up + 1 T2B + 1 Pull-up + 1 T2B (AMRAP – Rounds)
1 Pull-up + 1 T2B + 1 Pull-up + 1 T2B
Add a rep after each successful set
Rest as Needed
Rx+ =1 C2B + 1 T2B + 1 C2B + 1 T2B
Pull-up Ladder: 1.2.3.4.5.6.7.8.9.10 (Time)
Pull-up Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

Metcon
Partner Row, Burpee, Row, Box Jump, Row, KB Swings (AMRAP – Rounds and Reps)
AMRAP in 20 minutes of:
20 Calorie Row
20 Burpees
30 Calorie Row
30 Box Jumps 24/20”
40 Calorie Row
40 WallBalls 20/14#
50 Calorie Row
50 Kettlebell Swings 53/35#
Notes: Only one person works at a time. Split the work up evenly