Capstone WOD
Mic’s Dirty 30
For Time:
30 Box Jump (24 in.)s
30 Pull-ups
30 Kettlebell Swings 1.5 pood
30 Walking Lunges
30 Knees-to-elbows
30 Push Presses 45 lbs
30 Wall Balls 20 lbs
30 Burpees
30 Double Unders
30 ft Handstand Walk

Post total time.

Capstone CrossFit Gymnastics WOD
“Super” Ryan
5 rounds for time of:
7 Muscle Up Double Dips, with negative
21 Strict Burpees Onto 45# Plate

Post total time.

Skill of the day
Muscle ups