CrossFit WOD:
Strength:
E2MOM for 12min:
Weighted Pushups
3-3-3-3-3-3
Metcon:
3 Rounds for time:
40m Sandbag Bearhug Carry (#75/45)
40 Situps
40m Sandbag Bearhug Carry
20 Pullups
CrossFit W.O.D: Strength: 12min Find Heavy Complex 1 Power Snatch 1 Hang Squat Snatch Metcon: For time: 800m Run 5 Rounds of: 15 KB Swing (#32/24) 10 Toes-to-bar 5 Squat Snatch (#43/30) 800m Run CrossFit Strength: Part A: Bent Over Row 6-6-4-4-3-3 Part B: 3 Sets:
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 4 Rounds for max Reps: 3min on - 1min off 10 Power Cleans (#50/35) 10 Burpee Box jump overs Max Chest to bar Endurance: 40min AMRAP of: 30/24 Cal Row 20 KB Sumo Deadlift high pull (#24/16) 15
CrossFit W.O.D: Strength: Tempo Strict Press (@x232) 4-4-3-3-3 Metcon: 22min AMRAP of: 20/14 Cal Row //15/12 Cal Bike 10m Handstand walk 15 Ring Dips 20 DB Overhead Lunges (#22.5/15
CrossFit W.O.D: Strength: Split Jerk 2-2-2-1-1-1 Metcon: 10min AMRAP of: 10-14-18-22… Wallball (#10/6) 10-20-30-40… Double unders