CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 DB Bent-Over Rows + 20 Sec Hanging L-Sit Hold Metcon: 20:00 Min AMRAP: 18/14 Cals Echo Bike 12 Box Jump Overs #60/50cm 3 WallWalks CrossFit Endurance 35:00 Min AMRAP: 24/18 Cals Echo Bike 20 Sit-Ups 15
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean Metcon: E03:00MOMx4 Rounds: 10 Ring Dips 10 2DB Devil's Press #2x22.5/15kg Into AMRAP: Alt. Reverse Lunges CrossFit Strength Part A: Pendlay Rows 5-5-3-3-3 Part B: 3
CrossFit W.O.D Strength: Tempo Bench Press 6x3 @31X1 Metcon: For Time: Cash-In: 400m Run With Plate #15/10kg Into 10 Rounds: 6 American KB Swings #32/24kg 6 SA KB Deadlift R 6 SA KB Deadlift L Cash-Out: 400m Run With Plate
CrossFit W.O.D Strength: 5 Supersets: 1\1 Turkish Get Up 00:30 Sec Weighted Hollow Rocks Metcon: 05:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats 02:00 Min Rest 05:00 Min AMRAP: 5 Burpee Pull Ups 10 KB SDHP #24/16kg 15
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 8 Back Rack Reverse Lunges 00:30 Sec 2 Plates Pinch Hold Metcon: For Time: 21 Box Jumps #60/50cm 21 Front Squats 21 STOH #43/30kg 63 Double Unders 15 Box Jumps 15 Front Squats 15 STOH 45 Double Unders 9
CrossFit W.O.D Strength: E02:00MOMx10 Sets: 3 Position Snatch (From High Hang, Hang, Floor) Metcon: 12:00 Min AMRAP: 16 Alt. DB Snatch #1x22.5/15kg 8 Lateral Burpees Over The DB CrossFit Strength Part A: Bench Press 8-8-6-6-6 Part B: 4 SuperSets: 10 Alternating Goblet Squats 00:
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up to A 3RM Chin-Up Metcon: Option A: For Time: 60/48 Cals Echo Bike 60m 2DB Walking Front Rack Lunges #2x22.5/15kg 60 HSPU Option B: 6 Rounds For Time: 10/8 Cals Echo Bike
CrossFit W.O.D Strength: Deadlift 8-6-4-8-6-4 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 18/15 Cals Row Into AMRAP: WallBall Shots #10/6kg CrossFit Endurance E04:00MOMx8 Alt. Rounds: 1.) 400m Run Into AMRAP: 10 2DB Devil's Press #2x15/10kg 15 Sit-Ups
CrossFit W.O.D Strength: Strict Press 8-6-4-8-6-4 Metcon: 16:00 Min EMOM (For Max Reps): 1.) Squat Jumps 2.) Ab-Mat Sit-Ups 3.) C2B Pull Ups 4.) Back Extensions CrossFit Strength Part A: Back Squats 6x4 Part B: E03:00MOMx4 Sets: 8\8 Half Kneeling KB Press 8\8 KB
CrossFit W.O.D Skill: 14:00 Min Practice Rope Climbs Metcon: 12:00 Min AMRAP Ascending Ladder: 1-2-3-4... Rope Climbs 2-4-6-8... Sandbag Cleans #60/45kg 3-6-9-12... HSPU
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 1 BTN Push Press 1 Snatch Balance 1 Overhead Squat Metcon: For Time (In Teams Of 2): 1,000-800-600-400-200m Row 60 V-Ups In B\W Sets When Partner A Works, Partner B Performs AMRAP Box Step Up #60/50cm CrossFit Weightlifting Part
CrossFit W.O.D Strength: Bent-Over Rows 5x5 Metcon: 20:00 Min EMOM (For Max Reps): 1.) WallBall Shots #10/6kg 2.) Double Unders 3.) Toes To Bars 4.) Push Ups CrossFit Endurance 5 Sets: 07:00 Min AMRAP: 800m Run Into AMRAP: 10 Plate GTOH #15/10kg 10 Alt.