Sunday - 160723

CrossFit WOD:
Strength:
Floor Press
8-8-6-6-4-4
*30sec Streight Arms Plank after each set
*Rest 2:00

Metcon:
AMRAP in 12min of:
20 DB Snatch (#22.5/15,x1)
10 Burpee Box Jump Overs

Endurance:
5 Rounds for time:
Bike 30/24 Cal
30 Plate G2OH (#20/15)
30 Burpees on plate

CrossFit Strength:
Part 1-
In 12 min:
Build to 1RM Press

Part 2- Heavy Metcon:
10 min Amrap:
Buy in: 40 KTB Gorilla row (24/16 kg)
In the remainig time Amrap:
1-2-3-4-5... wall walk
8 Front rack reverse lunges
RX- 60/40 kg

Part 3- 5 min:
Accumulate:
100 KTB Russian twist