Strength:
Barbell Bent-over Rows
3-3-3-3-3
Metcon:
AMRAP in 20min of:
Run 200m
12 DB Box Step-ups (#22.5/15,x2)
15m Handstand Walk (or 30m bearwalk)
3 Sandbag Over Shoulder (#75/45)
CrossFit W.O.D: Strength: Every 3 min for 12 min Floor Press 8-8-5-5 + 30 M Dual DBs Overhead Walk Metcon: 20 Min AMRAP of: 10 Devil Press (#22.5/15x1) 60 Double Unders 20 DB Squats (#22.5/15x1) 400M run
CrossFit W.O.D: Strength: E2MOM for 12 min Weighted Push-ups 8-8-5-5-3-3 Metcon: 16 Min AMRAP of: 30 m Sandbag Walk (#75/45) 25 Box Jump Overs 20 Sandbag Lunge(#75/45) 15 Dual DB Push Press (#22.5/15x2)
CrossFit W.O.D: Strength: 12 min find heavy complex: 1 Clean Pull 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Rounds for time: 5 Burpee over bar 10 Hang Power Cleans (#50/35) 5 Burpee over bar 10 Push jerks (#50/35) 5 Burpee over bar 10 Front
CrossFit W.O.D: Strength: Push press 5-5-5-3-3-3 Metcon: 5 Min AMRAP of: 50 Double under 15 Dual KB front rack lunges (#24/16) -2 Min Rest- 5 Min AMRAP of: 15 Wallballs (#10/6) 10 Dual KB shoulder to overhead (#24/16) Endurance: 7 Round for time: 15 Devil