Capstone WOD
Kettlebell Swings, Front Squats, Pull-ups
3 rounds for time of:
30 Kettlebell Swings 53 lbs
25 Front Squats 95 lbs
20 Pull-ups

Post total time.

Capstone CrossFit Gymnastics WOD
Forward Rolls, L Sits, Ring Dips, Broad Jumps, Rolling Pistols
For Time:
10 Forward Rolls
Max Effort L Sit
20 Ring Dips
50 ft Broad Jump
30 Rolling Pistols
50 ft Broad Jump
20 Ring Dips
Max Effort L Sit
10 Forward Rolls

Post total time.

Skill of the day
Forward Rolls

Team Capstone WOD
Deadlift 10-10-10
Deadlift 10-10-10

Coach’s Notes
Touch-and-go for 10-10-10.

Deadlifts, Air Squats, Handstand Push-ups
5 rounds for time of:
7 Deadlifts 275/185 lbs
30 Air Squats
7 Handstand Push-ups

Post total time.