Sunday - 100923
![Sunday - 100923](/content/images/size/w1200/2023/09/photo_1_2023-09-07_11-38-05.jpg)
CrossFit WOD
Strength:
5 Sets
3 Weighted Dips
+
3 Weighted Pull Ups
15:00 T.C
Metcon:
Every 3:00 x 18:00
6 Deadlifts 120/90kg
12 HSPU
Max BOTB
Endurance:
Metcon:
AMRAP 20
12 TTB
10 Burpees Box jumps
400m Run
Then:
AMRAP 20
20 Russian Swings 20/12kg
20 Push ups
400m Run
CrossFit Strength:
Accessory
3 Sets
8/8 DB 3 Point Row
10/10 DB Bicep Hammer Curls
10-12 Tricep DB Overhead Extensions
12:00 TC
Strength
Bench Press
3-3-3-3-3-3
Build to heavy 3 reps
15:00 TC
Metcon
AMRAP 9
35 Double Unders
7 GTHO 60/40kg
5 Wallwalks