WOD: Thursday 21/04/2016

*FUNDAMENTALS WORKSHOP - Today @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *

“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Mins of Muscle-Ups
Rest 1 Min
2 Mins of Alternating Pistols with Kettlebell (24/16 kg)
Rest 1 Min
2 Mins of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 1 Min
2 Mins of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 1 Min
2 Mins to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

14 Mins

then:

EMOM for 18 Mins (6 Sets):
Min 1 – 10-15 Kettlebell Swings (24kg/32kg)
Min 2 – 8 Burpee Box Jump-Overs (20″/24″)
Min 3 – 10 Toes to Bar

Post reps completed to comments.