Skill:
Kipping Pullups
Metcon:
For time:
5-4-3-2-1 Ring Muscle-ups
20 DB Goblet Squats (#22.5/15)
Run 200m
Endurance:
In Pairs,
AMRAP in 36 min of:
Partner a run 400 m while partner b does max kb swings (#24/16)
CrossFit W.O.D Strength: Paused Back Squats 6x3 *2 sec Hold at the bottom of Each Rep Metcon: 02:00 Min Amrap\01:00 Min Rest x 5 Rounds: 10 HSPU 20 1KB Goblet Squats #32/24kg *Max Box Jumps For The remaining #60/50cm CrossFit Weightlifting Part 1:
Crossfit W.O.D Strength: Tempo RDL 8-8-6-6-4-4 @32X1 Tempo 30 Sec Side Plank\Per Side Between Sets. Metcon: "Nicole" 20:00 Min AMRAP: 400m Run Max UB Pull Ups CrossFit Endurance E04:00MOMx4 Rounds: 19\12 Cals Bike 10 KB Goblet Squats #1x24/16kg 8 KB Facing
CrossFit W.O.D Strength: Push Press 4-4-3-3-2-2 Metcon: 10:00 Min Amrap: 50 Double Unders 10 2KB Hang Cleans #2x24/16kg CrossFit W.O.D Part A: Back Rack Reverse Lunges 10-10-10-8-8-8 (Total) Part B: E03:30x4 Rounds: 8\8 DB Bent-Over Rows 6\6 1Arm Half Kneeling Bottom
CrossFit W.O.D Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups