WOD

Today we are hooking up with Crossfit Crown City in Pasadena. Be sure to hit your warm up before just jumping straight into action.

WOD OVERVIEW

Warm Up:
2 Rounds:
250/200M Row
12 Alternating Dumbbell Snatches
15 Abmat Sit-ups
10 Push-ups

Gymnastics:
Every :30 x 5:00 (10 Sets):
1-3 Bar Muscle Ups
or
3-6 Ring Dips / Dips

“Sky Splitter”
Breathing:
AMRAP 16 Minutes:
18/15 Calorie Row
15 Power Snatch (75/55)
12 Bar Facing Burpees

Special thanks to John and Crowncity for session. Hit them up on social media by clicking here.