Strength:
Deadlift 5-5-3-3-2
Metcon:
In pairs for time:
Run 800m
100 Wallballs (#10/6)
Run 400m
80 Pushups
Run 200m
60 DB Step-ups (two dumbbells, #20/10)
*Do the runs together, split the other work as you wish.
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 6 Bent-Over Rows 00:20 Sec Side Plank\Side Metcon: 20:00 Min AMRAP: 500/400m Row 25 1KB Goblet Squats #32/24kg 15 Burpees to Target CrossFit Strength Part A: Tempo Front Squats 3-3-3-2-2 @32X1 Part B: E03:00MOMx4 Sets: 6
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-6-6-4-4 Metcon: For Time: 1-2-3...10 Deadlifts #100/70kg HSPU CrossFit Endurance For Time: 1,000-800-600-400-200m Row After Each Set: 50 Plate Hops 30 Plate GTOH #15/10kg 15 Burpees To Plate
CrossFit W.O.D Strength: Push Press 5-4-4-3-3 Metcon: 12:00 Min AMRAP: 8 Pull Ups 12 Box Jump Overs #60/50cm 24 Double Unders
CrossFit W.O.D Strength: Good Morning 5x6 Metcon: 5 Rounds For Time: 12 2DB Front Rack Lunges #2x22.5/15kg 15m Burpee Broad Jumps 12 2DB STOH 15 V-Ups