Skill:
Rope Climb
Metcon:
10 Rounds for time:
3 Front Squats
3 Thrusters
3 Push-Press
RX: #60/40
Endurance:
AMRAP in 35min:
1 Stairs Ascend
15 Kettlebell Swings (#16/12)
20 Knees-to-elbows
25 HRPU
CrossFit W.O.D CrossFit Open Workout 26.3 For Time 2 Rounds of 12 Burpees Over the Bar 12 Cleans (43/29kg) 12 Burpees Over the Bar 12 Thrusters (43/29kg) 2 Rounds of 12 Burpees Over the Bar 12 Cleans (52/34kg) 12 Burpees Over the Bar 12
CrossFit W.O.D Strength: Strict Press 5x5 *30 Sec Hollow Hold After Each Set Metcon: 50 Double Unders 50 Push Ups 50 Double Unders 40 KB Swing #24/16kg 50 Double Unders 30 Goblet Squats 50 Double Unders 20 Burpee Pull Ups 50 Double Unders 10\10 1KB STOH
CrossFit W.O.D Strength: Front Rack Lunges 8-8-6-6-4-4 (Total) Metcon: 20:00 Min AMRAP: 7 Cals Bike 14 Walllball Shots #10/6kg 7 HSPU 14 toes to bars CrossFit Endurance 20:00 Min AMRAP: 400m Run 40 Plate OverHead Lunges #15/10kg 30 Plate GTOH 20 Weighted Sit-Ups 10
CrossFit W.O.D Strength: 5 Supersets of: 8-10 Strict Toes To Bars 15m/Per Side 1Arm OverHead 1Arm Farmer's Walk (Work With 2KB) Metcon: "Death By Burpee to Deadlift" #2x22.5/15kg, Start With 3 Reps at 00:00 And Increase By 1 Rep Every