KMW CrossFit WOD: Tuesday 6/26/12

CrossFit WOD
3 Rounds for time of:
400 Meter Run
15 Deadlifts (185/135lbs)
15 Ring Dips

6:00pm Advanced CrossFit
5 Rounds for time of:
5 Power Cleans
5 Front Squats
5 Push-Jerks
5 Muscle-Ups

7:00pm CrossFit Elements
GYMNASTICS!!!
How will I ever get those KRAY Handstand Push-Ups that they do?  What about those Toes to Bar thingies?
We will work lots of Body position drills tonight.  Consider this the KEY to your gymnastics elements.  Then…
As Many Rounds As Possible for 8 mins
1 Wall Walk
3 Toes to Bar
5 Box Jumps