WOD

CrossFit

Skill:

5 rds
1 min Bar Hang
1 min Plank
*rest as needed between rounds

Followed by:

For Time:
200M run
50 Push ups
200M Run
40 Pullups
200M Run
30 HSPU
200M Run
20 KB Swings 70/53
200M Run
10 Squat Snatch 135/95

Phoenix Fit

Strength/Skill

3 sets
100′ Double KB Front Rack Carry
:45 Hollow Hold
Rest 1:00

Followed by:

Two Parts
1.
2 Rounds
500M Row
50 Air Squats

Rest 2:00 after Part 1

2.
25 Calorie Bike
25 DB Strict Press