Monday - CrossFit

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2 Rounds:
10 Ring Rows
10 Push Ups

Metcon (No Measure)

Kipping Pull Ups.
Advanced: 6x5 CTB
Intermediate: 6x5 Pull Up
Beginner: 5x5 Beat Swing + 15 Banded Lat Pull Downs

Metcon (AMRAP - Reps)

EMOM 16:
Even: 10-15 Wall Balls (:30sec of work)
Odd: 15/12 Cal AD


Post Class Work:
5x3 Supinated Barbell Row (Heavy)

Dan Shrum