CrossFit W.O.D:
Metcon:
“BAR”:
23min AMRAP of:
10 Front rack Lunges (#50/35)
7 Chest to bar
2 wall walk
10 Dual DB power clean&jerk (#22.5/15,x2)
90 Double unders
Cash out - Accmulate 59 Toes to bar
CrossFit W.O.D Strength: E01:30x10 Sets: 1 Squat Snatch Metcon: 18:00 Min AMRAP, IGUG: 15\12 Cals Row 8 Lateral Burpees Over the Bars 4 STOH #60/43kg *When Partner A Works, Parner B Performs Max Time Plank Hold. CrossFit Endurance For Time: 50 Sit-Ups 40 Plate
CrossFit W.O.D Hero W.O.D "Murph" For Time: 1 Mile Run 100 Pull ups 200 Push Ups 300 Air Squats 1 Mile Run *Split Howeveer Rx: 10/6kg Vest CrossFit Gymnastics Skill: Kipping Ring Muscle Up -Hollow+Arch -Kipping -Transition -Kipping Dip
CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2 Metcon: 16:00 Min EMOM: 1.)Cals Row\Bike 2.)V-Ups 3.)HSPU 4.) Double Unders CrossFit Strength Part A: Front Squats 15:00 Min Build Up to a Heavy 2 Reps Part B: E04:00MOMx3 Rounds: 8\8 Half Kneeling KB
CrossFit W.O.D Strength: Hang Power Cleans 6X3 Metcon: RFA 2026 Qualifiers Workout 2: For Time: 00:00-09:00 80 Wallball Shots #10/6kg 80/64 Cals Row 09:00-15:00 Build Up for a heavy 2 Front Squats From Floor