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Capstone WOD
Running (1000m) Jackie
For Time:
1000m Run
50 Thrusters (45/30)
30 Pull-ups
Post total time.
Capstone CrossFit Gymnastics WOD
Forward Roll Tuck Up To Handstands, Push-up (clapping)s, Forward Roll Straddle Up To Handstands, Pistols, Forward Roll Pike Up To Handstands, etc.
3 rounds for time of:
5 Forward Roll Tuck Up To Handstands
10 Push-up (clapping)s
5 Forward Roll Straddle Up To Handstands
10 Pistols
5 Forward Roll Pike Up To Handstands
10 Muscle-ups
Post total time.
Skill of the Day
Tuck/Straddle/Pike up to Handstand//Handstand Forward Rolls
Team Capstone WOD
Back Squat 5-4-3-2-1
Back Squat 5-4-3-2-1
Pull-up – Chest To Bars, Front Squats, Burpees
3 rounds for time of:
10 Pull-up – Chest To Bars
10 Front Squats 165/105 lbs
10 Burpees
Post total time.
