Metcon:
"Kelly"
5 Rounds for time of:
400 meter Run
30 Box Jumps
30 Wallball Shots (#10/6)
Endurance:
For time:
10 Rounds of "Cindy"
Row 3km
Run 1600m
Skills:
Handstands (hold/walk)
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-10-8-8-6-6 Metcon: For Time: 20 Hang Cleans #80/50kg 40 V-Ups 60 1DB Box Step Ups #1x22.5/15kg *Split As You Like CrossFit Endurance E08:00MOMx5 Rounds: 400m Run 20 Wallball Shots #10/6kg *Max Cals Row For the Remaining
CrossFit W.O.D Strength: E02:30x6 Sets: 2 Snatch Balance+2 Overhead Squats Metcon: 21-15-9 OverHead Squats #50/35kg Chest To Bar Pull Ups CrossFit Strength Part A: Back Rack Reverse Lunges 10-10-8-8-6-6 Part B: 4 SuperSets: 30m SandBag BearHug Carry #75/50kg 3\3 KB Turkish Get-Ups Part
CrossFit W.O.D Skill: 15:00 Min To Practice Kipping Pull Ups Metcon: For Time: 24-18-12-6 2KB Front Rack Lunges #2x24/16kg 2KB STOH
CrossFit W.O.D Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 12:00 Min AMRAP: 1-2-3.. Wallwalks 2-4-6... 2DB Devil's Press 2x22.5/15kg CrossFit Weightlifting Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: Snatch Deadlift Below the knee Snatch OH squat 8 x 1+1+1 65-80%