Wednesday- Satan's Sister

CrossFit 

Build to a Heavy: 
1 Pausing Front Squat + 1 Front Squat

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Sweat-X

3 Rounds of:
10 ea. DB Bent Over Row
20 sec. ea. Single Leg Hip Bridge
10 Wheel-Outs or 30 sec. Front Plank

15-12-9-6 of:
Calorie AirBike 
KB SDHP
Box Jump