Sunday - 051025

CrossFit W.O.D:
Strength:
14min Build Heavy Complex for:
1 Clean Pull
1 Power Clean
1 Push Jerk

Metcon:
4 Rounds for time:
20 Sit-ups
10 Dual DB Front Squat (#22.5/15x2)
5 Bar muscle ups

CrossFit Strength:
Part A:
20min Build Heavy Rep of Pause Back Squat
3 Sec on the bottom

Part B:
3-4 Set:
40 Sec Dual KB Front rack hold
+
20m Dual DB/KB Walking Lunges

Metcon:
3 Rounds of:
30sec work-30sec rest
min1- Thruster (#70/45)
min2- W. Push ups (#15/10)