Skill:
Pistol Squat
Metcon:
"Mary"
AMRAP in 20min of:
5 HSPU
10 Pistols
15 Pullups
Endurance:
In Pairs:
Row for max distance in 32min
Partner 1: Rows
Partner 2: 1 Stairs ascend
*Switch every stairs ascend
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups
CrossFit W.O.D Strength: Bulgarian Split Squats: 8-8-6-6-6 (Each Leg) 00:30 Sec Side Plank\Side In Between sets. Metcon: 4 R.F.T: 400m Run 15 Push Ups 25 Russian KB Swings #32/24kg CrossFit Endurance Part A: 5x500/400m Row 01:30 min Rest In B\W