WOD CrossFit 25/3/19

Gymnastics
Every 2 minutes, for 12 minutes (2 sets each) of:
Station 1 – 4-8 Bar Muscle-Ups
Station 2 – 10 Meter Handstand Walk or Handstand Walk Progression
Station 3 – L-Sit x 60 seconds
Workout
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
10 Single Arm Dumbbell Thrusters (55/35 lbs)
10 Single Arm Dumbbell Deadlifts
immediately followed by…
Run 400 Meters