CrossFit WOD:
Strength:
Weighted C2B Pullups
3-3-3-2-2-1-1
Metcon:
4 Rounds for time:
Row 250/200m
60 Double Unders
5-10-15-20 Hang Squat Cleans (#43/30)
Endurance:
AMRAP in 35min of:
100 KB SDHP (#16/12)
70 Box Jumps
40 Medball Cleans (#10/6)
10 Burpee Pullups
CrossFit Strength:
Part 1: 25 min
3 sets:
5 Bench Press
7/7 Single leg DL
3 sets:
5 Weighted pullups
7/7 Single arm Z-press
Part 2:
For time:
10-8-6-4-2
Deadlift (70-75% of RM1)
Ring Dips
Time cap: 9 min