Sunday - 020723
CrossFit WOD:
Strength:
Romanian Deadlifts
10-10-10
*20sec Hollow Hold after each set
Metcon:
"Nate"
AMRAP in 20min of:
2 Ring Muscle-ups
4 HSPU
8 KB Swings (#32/24)
Endurance:
5 Rounds for time:
Run 800m
30 Pushups
30 Cal Bike
CrossFit Strength:
Part 1: 10 min
3 sets:
1/1 Turkish get up
15-20 sec Hang L-sit hold
3-5 weighted Ring Dips
Part 2- 10 min
E2MOM for 5 sets:
4 Front squat 75-80%
Part 3- Heavy Metcon
8 min Amrap:
3 Push press
6 Front rack reverse lunges (3/3)
9 Deadlift
RX- 60/40 kg
