CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Odd:  3 Negative Ring Chin Ups

Even: 3 Negative Ring Dips

MetCon

11 Minute AMRAP of:

80 Calories Assault Bike

60 Wall Balls (W: 14/9 M: 20#/10′)

40 Box Jump Overs (20/24″)