Gymnastic Day

CrossFit Fireground – CrossFit

Metcon (AMRAP – Reps)

Gymnastic Conditioning

AMRAPx7

1 Handstand Push Up

1 Ring Dip

1 Hand Release Push Up

2 Handstand Push Up

2 Ring Dips

2 Hand release Push Ups

Climb by 1 rep each round

RX+

1 Strict Handstand Push Up

1 Strict Ring Dip

1 Hand released Push Up

Climb by 1 rep each round

Quarter Zip (AMRAP – Rounds and Reps)

AMRAPx25

400m Run

2 Wall Climbs

6 Deadlifts 135/95

12 Air Squats

RX+

400m Run

2 Rope Climbs

6 SDLHP 135/95

12 Alternating Pistols

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