Sunday - 100923

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