Sunday - 060823

CrossFit WOD
Strength:
Dual DB Floor Press
In 12:30
Build to heavy 10
Rest as needed between sets
+
Practice Rope Jumps while resting

Metcon:
Amrap 20
200m run
3 Rope Climbs
9 DB's Devill press Thrusters 2x22.5/15kg

Endurance:
For time:
500m Run
into:
50 Box Jumps
200m Run
50 Push Ups
200m Run
50 Air Squats
200m run
50 Russain Swings 24/20kg
into:
500m Run

30:00 TC

CrossFit Strength:
Accessory
Every 1:00 x 9:00

1. 10-12 Plates Cuban Press 1.25-2.5kg each hand
2. 10-15 Pinch plate press 2.5-10kg
3. 10-15 Goblet Heels Elevated Squats

Bench Press
Every 3:00 x 15:00
5 reps each set
Build to heavy 5's
2sec Pause at bottom of each rep

Metcon
Amrap 9
35 Double Unders / 70 Singles
6 Db Devil's Press 22.5/15kg
12 Db Goblet Squats