4.6.18

Strength
A. EMOMx12
1. 5-15 dips/ring dips
2. 30 sec. bridge hold
3. 30 sec. nose-to-wall HS hold

B. EMOMx8
1. 5 Overhead DBall/Sandbag tosses
2. 5 Broad Jumps

Conditioning
AMRAP 20 (parter, you-go-I-go)
100ft. Farmers Carry
100ft. Sled Push
200-150m. Row

Workout notes: Gymnastics and explosiveness! There is so much to do in CrossFit that is unrelated to touching a barbell... today is one of those days! How heavy can you go on your farmers carries and sled push to still maintain a challenging sprint? Your goal is to be fast but powerful.