Sunday - 090723

CrossFit WOD:
Strength:
Back Squat
5-5-5-3-3

Metcon:
5 Rounds for max reps:
3min AMRAP:
8 Toes-to-bar
8 Dual DB Front Rack Lunges (#22.5/15,x2)
8 Burpees
*Rest 1min between amraps

Endurance:
10 Rounds for time:
Run 200m
50 Double Unders
35 Medball Situps (#10/6)
20 Wallballs (#10/6)

CrossFit Strength:
Part 1- 10 min
3 sets:
5/5 KTB Windmill
12 Dual Gorilla Kettlebell Rows (6/6)
25-30 Hollow rocks

Part 2- 15 min:
Deadlift
5 sets:
4 Tempo Deadlift (5-0-5-1) 50-60% from 3RM
5-7 Ring Dips
Temp= 5 sec up, 5 sec Down!

Part 3- Heavy Metcon
4 Rounds:
12-9-6-3 Strict Pull ups
6 Sandbag to shoulder
20 m Sandbag carry
Time cap: 10 min