Monday - 310723

CrossFit WOD

Strength
Every 3:00 x 12:00
Bent Over barbell Row x 8-10 reps
+
Reverse Goblet lunges x 10-12 each leg
Build to heavy in Both

Metcon
5 Rounds For time:
12 burpees
4 Power Clean 60/40kg
8 Pull ups
4 Push press 60/40kg
16:00 TC

Endurance Metcon
4 Rounds For Time
30cal Row / bike
25 Push ups
20 Wallballs 10/6kg
15 Sit-ups
*Rest 2:00 b/w Rounds
40:00 TC