Monday-231224
CrossFit W.O.D:
Strength:
14 Min Build Heavy Set:
1 Power Clean
1 Hang Squat Clean
1 Jerk
Metcon:
Evrey 1.5 min for 18 min :
1- 200 M run
2- 15 Wall Ball(#10/6) + Max Toes To Bar
3- 10 Step Up Over(#22.5/15x2) + Max pull ups
Endurance:
5 Rounds For Time:
1,000 m row // 60/48 cal bike
20 box jump over
20 push up
20 knee to elbow