Wednesday 230926

CrossFit W.O.D
Strength:
E04:00MOMx4 Supersets:
6 Bent-Over Rows
00:20 Sec Side Plank\Side

Metcon:
20:00 Min AMRAP:
500/400m Row
25 1KB Goblet Squats #32/24kg
15 Burpees to Target

CrossFit Strength
Part A:
Tempo Front Squats
3-3-3-2-2 @32X1

Part B:
E03:00MOMx4 Sets:
6 Barbell Bent Over Rows
20 Sec L-Sit Box Hold

Part C:
06:00 Min AMRAP:
1 Legless Rope Climb
5 Russian KB Swings #32/24kg

Hyrox
7 Rounds:
6 min work, 1 min rest
600 m Run
Max of ...

1. Sled push 120/100/60 kg
2. Sandbag walking lunges
3. DB Box step up
4. Row
5. 5 KTB DL+ 20 m Farmer carry
6. wall ball
7. Burpee broad jump

Goal: Race reps for each Exce.