Main – CrossFit
Coach Led Warmup (No Measure)
20:00 gymnastic work
Pick any gymnastics movements and spend 20:00 working on it.
Castro hinted at pistols and double unders hint hint.
Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 24/16 kg KB Farmer’s Carry
Rx+ option is 32/24 kb quantity dependent