Skill
Pistol Squat
Metcon:
AMRAP in 17min:
10 Push-Press (#40/30)
10 Box Jumps
10 V-Ups
10 Burpees
10 Back extensions
Endurance:
3 Rounds for time:
Run 1000m
Farmer Carry 400m with 24/16 kg
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups
CrossFit W.O.D Strength: Bulgarian Split Squats: 8-8-6-6-6 (Each Leg) 00:30 Sec Side Plank\Side In Between sets. Metcon: 4 R.F.T: 400m Run 15 Push Ups 25 Russian KB Swings #32/24kg CrossFit Endurance Part A: 5x500/400m Row 01:30 min Rest In B\W