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 Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6 Metcon: E04:00MOMx4 Alt. Sets: 1.) 24/18 Cals Row Into AMRAP: 10 Hand Release Push Ups 10 V-Ups 2.) 30 Squat Jumps 20 Ring Rows Into AMRAP Cals Bike CrossFit Weightlifting Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Squat Clean 1 Push Jerk Metcon: For Time: 200m Run 15 Clean and Jerks #60/43kg 200m Run 12 Clean and Jerks 200m Run 9 Clean and Jerks 200m Run 6 Clean and Jerks CrossFit Endurance Part
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 6 Bent-Over Rows 00:20 Sec Side Plank\Side Metcon: 20:00 Min AMRAP: 500/400m Row 25 1KB Goblet Squats #32/24kg 15 Burpees to Target CrossFit Strength Part A: Tempo Front Squats 3-3-3-2-2 @32X1 Part B: E03:00MOMx4 Sets: 6