CrossFit WOD:
Strength:
Hang Power Clean
2-2-2-1-1-1
Metcon:
“Fight Gone Bad”
3 Rounds for max reps:
1min Wallballs (#10/6)
1min Sumo-Deadlift High Pulls (#35/25)
1min Box Jumps
1min Push-Press (#35/25)
1min Row (calories)
1min Rest
Endurance:
AMRAP in 37min of:
Run 400m
3 Wall Walks
6 Devil-Press (#15/8,x2)
9 Toes-to-bar
12 Ring Rows
15 Plate G2OH (#15/10)
CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 (3/3) Metcon: 7 Rounds for time: 7 Dual DB Snatch (#22.5/15,x2) 7 Toes-to-bar 7 Burpees Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row 10 Burpee Pullups
CrossFit WOD: Strength: Strict Press 5-5-5-5-5 Metcon: For time: 10-8-6-4-2-4-6-8-10 DB Box Step-Overs (#22.5/15,x2) 1 Rope Climb Endurance: 6 Rounds for time: 10 Burpee Pullups Row 500/400m 20 Wallballs (#10/6) Row 500/400m 30 Medball Situps
CrossFit WOD: Strength: E2MOM for 12min: Paused Squat Clean 2-2-2-1-1-1 *3sec pause under the knee before completing each rep Metcon: “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
CrossFit WOD: Strength: Weighted C2B Chin-ups 3-3-3-2-2-2 Metcon: AMRAP in 16min of: 6-8-10-12… +2 DB Hang Clusters (#22.5/15, x1) 40 Double Unders