Strength:
Romanian Deadlift
8-8-6-6-4-4
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Thrusters (#22.5/15,x2)
Pullups
Endurance:
For time:
100 Burpees
200 Cal Bike
300 Air-Squats
400 Situps
*Split reps as you like
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
CrossFit W.O.D Strength: E04:00MOMx5 Supersets: Bulgarian Split Squats 10-10-8-8-8 (Per Leg) 8/8 1KB Side Crunch Metcon: E03:00MOMx4 Rounds: 18\15 Cals Row 12 Hang Power Cleans #50/35kg 9 Front Squats CrossFit Strength Part A: Strict Press 5x5 Part B: 3 SuperSets: 5 Weighted Pull
CROSSFIT W.O.D Strength: E01:30MOMx8 Sets: 2 Push Jerks from Rack Metcon: 16:00 Min AMRAP: 40 Double Unders 30 Air Squats 20 Push Ups 10 Toes To Bars CrossFit Endurance E04:00MOMx10 Alt. Rounds: 1.) 30/24 Cals Row Into AMRAP: 10 Push Ups 10 Alt. Hang
CrossFit W.O.D Skill: 15:00 Min Practice Kipping Pull Ups Metcon: 18-16-12 2DB Front Rack Lunges #2x22.5/15kg HSPU Rest 03:00 Min Into For Time: 9-12-15 2DB STOH Pull Ups CrossFit Endurance For Time: 1600m Run 40m Walking Lunges 1200m Run 30 Toes To Bars 800m