Strength:
4 Sets:
5 Weighted Chinups
30sec Sandbag walk around (bearhug)
Rest 2min
Metcon:
AMRAP in 20min of:
10 Box Jumps
15 Wallballs (#10/6)
20sec Assault Bike (cal)
*score is the number of calories accumulated
CrossFit W.O.D Strength: On a 12:00 Min Running Clock: Build up For a 1RM Weighted Chin Up Metcon: 20:00 Min AMRAP: 24/18 Cals Row 15 Box Jumps #60/50cm 12 Ring Rows CrossFit Strength Part A: Pendlay Row 5x5 Part B: E03:00MOMx4 Sets: 8
CrossFit W.O.D Strength: Weighted Dips: 8-4-8-4-8-4 Metcon: 3 Rounds For Time: 20 Russian KB Swings #24/32kg 4 Wall Walks 2 Rope Climbs
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up for load on the following Complex: 1 Snatch From floor (any version) 1 OverHead Squat Metcon: 02:00 Min On (AMRAP)/ 01:00 Min Off x 6 Rounds, Alt: 1.) 6 Hang Power Snatch #43/30kg
CrossFit W.O.D Strength: Good Morning 10-10-8-8-6-6 Metcon: 22:00 Min AMRAP: 400m Run 15 Plate GTOH #15/10kg 15 Plate Overhead Sit-Ups CrossFit Endurance 05:00 Min Work (AMRAP), 03:00 Min Active Recovery Row/Bike x 5 Rounds: 20 1DB Goblet Squats #1x17.5/12.5kg 20