PRIMUS CrossFit Orlando

Gymnastic or Mega Prep

Gymnastic
Group Roll Out
Kipping Clinic

WOD
3 Rounds for Quality of:
6 Burpee Box Jumps
9 Chin Ups
12 Planche Pushups
15 Hollow Rocks

Road to Mega
5 Rounds of:
Run 800m with Dumbell (15#M/10#F)
30 Weighted Step Ups (12″- 20″ Box)
Run 400m

For Time.

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