Strength:
12min build up load for an RM3 Thruster
Metcon:
7 Rounds:
10 Push-Press (#50/35)
10 Burpees over the bar
Endurance:
5 Rounds for time:
Row 1000m
30 Burpee Box Jumps
30 Plate G2OH (#15/10)
CrossFit W.O.D Strength: Paused Front Squats (2 sec Hold at the Bottom) 3-3-3-2-2-2 Metcon: 15-12-9 Cals Row Chest to Bar Front Squats @50/35 ---Rest 02:00--- Into "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance E06:00MOMx6 Rounds: 400m Run 20 Plate GTOH #15/
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up For A Heavy (2+2): Power Clean+Push Jerk Metcon: For Time: 30 1DB Hang Power Clean #22.5/15kg 45 V-Ups 60 WallBall Shots #10/6kg 45 Push Ups 30 1DB STOH CrossFit Endurance Part 1: 5 Sets x
CrossFit W.O.D Strength: Weighted Chin-Ups 5x5 Metcon: 4 Rounds Of: 03:00Min Amrap\01:00 Min Rest: 30 Double Unders 20 KB Swings #24/16 10 Goblet Lunges CrossFit Strength Part A: Back Squats 7x3, Build Up to a @2RIR Part B: 3 SuperSets Of: 8\8 1KB
CrossFit W.O.D Strength: Bench Press 5X5 Metcon: 22.1 CrossFit Open Workout 15:00 Min AMRAP: 3 wall walks 12 DB Snatches #22.5/15kg 15 Box Jump Overs #60/50cm