Skill:
Kipping Pullups
Metcon:
"Fran"
For time, 21-15-9 reps of:
Thrusters (#43/30)
Pullups
(12min cap)
-Rest 3min
"Annie"
For time:
50-40-30-20-10
Double Unders
Situps
(12min cap)
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up For Range 3 Deficit HSPU Metcon: 16:00 Min EMOM, For Max Reps: 1.) 2DB Front Rack Lunges #2x22.5/15kg 2.) Burpees 3.) 2DB STOH 4.) Cals Row CrossFit Endurance 15:00 Min AMRAP: 400m
CrossFit W.O.D Strength: Sumo Deadlift 5x5 Metcon: For Time: 18-15-12 Thrusters #43/30kg 24-36-48 Double Unders CrossFit Strength Part A: Good Morning 4x8 Part B: E03:00MOMx4 Supersets: 8\8 Half Kneeling KB Press 00:20-00:30 Sec L-sit Box Hold Part C: 3 R.F.T: 200M
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: 18:00 Min AMRAP: 15 KB Swings #24/16kg 20 Push Ups 25 Air Squats CrossFit Endurance 40:00 Min AMRAP: 24/18 Cals Row 16 1DB Alternating Hang Clean&Jerk #1x15/10kg 14 Burpees Over
CrossFit W.O.D Strength: 4 SuperSets: 3 Weighted Pull-Ups 1\1 Turkish Get Ups Metcon: E03:00MOMx5 Rounds: 200m Run 15 WallBall Shots #10/6kg 15 Sit-Ups CrossFit Endurance E05:00MOMx6 Rounds: 200m Run 12 Push Ups 20 Sit-Ups 24 1DB Goblet Lunges #1x17.5/12.5kg 35 Double