Strength:
Overhead Squat 5-5-5-3-3
Metcon:
In teams of 2 for time:
200 Double Unders
100 Kettlebell Swings (#24/16)
Run 800m (together)
100 Kettlebell Swings (#24/16)
Row 1600m
CrossFit W.O.D Strength: 15:00 Min Build Up to 3RM OverHead Squats Metcon: 12:00 Min Amrap: 200m Run 12 2DB Box Step Overs #2x22.5/15kg 6 2DB Devil's Press CrossFit Strength Part A: Paused Front Squats 5x3 *2 Sec Pause At th bottom of
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1 Metcon: For Time: 20 Double Unders 30 2DB DB Hang C&J #2X22.5/15KG 40 Double Unders 30 2DB Front Rack Squats 60 Double Unders 20 Alt.2DB Front Rack Reverse Lunges 80 Double Unders 20 1DB Split Jerks
CrossFit W.O.D Strength: 5 SuperSets: Barbell B-Stance Deadlifts+6\6 @42X1 Tempo 8-10 2DB Floor Press Metcon: 4 Rounds For Time: 15\12 Cals Bike 20 Alt. DB Snatch 1x22.5/15kg 10 C2B CrossFit Endurance 10 Rounds For Time: 20 KB Swings #16/12kg 7.5m Burpee
CrossFit W.O.D Strength: E02:00MOMx7 Sets, Build Up To The Following Complex: Clean Pull Hang Squat Clean Front Squat (1+2+1) Metcon: 26.1 CrossFit Open For time (12min time-cap): 20 WallBall Shots #10/6kg 18 Box Jump-Overs #60/50cm 30 WallBall Shots 18 Box Jump-Overs 40