Sunday- 130823
![Sunday- 130823](/content/images/size/w1200/2023/08/135510881_10225073282245026_2509277715027325287_n.jpg)
CrossFit WOD
Strength:
In 15:00
Build to heavy
5 Weighted Pull-ups
+
5 Weighted Dips
Metcon:
AMRAP 18:00
15 Deadlifts 60/40kg
12 Burpees over the bar
10 Toes to bar / knees to chest
6 HSPU
Endurance:
Metcon:
Amrap 40:00
1000m Row
30 Push ups
2000m Bike
30 Air Squats
500m Run
15 Pull ups
CrossFit Strength:
Accessory
In 12:00 - 3-4 Sets
- 20m Over head DB Walk Right
- 20m Over head DB Walk Left
- 20 Hollow Rocks
Rest as needed between sets
Strength
In 15:00
Seated Strict Press
Build to heavy 5 reps
Seat on a box/bench
Metcon
AMRAP 9
50 Double unders
10 Push press 60/40kg
5 Front Squats