Sunday - 270823
CrossFit WOD
Strength:
Sumo Deadlift
5-5-5-5-5
Work with 75-85%
15:00 TC
Metcon:
Amrap 20:00
50 Box jumps
50 Sumo Deadlift High Pulls 35/20kg
50 Air Squats
50 Push Press
Endurance:
Metcon:
4 Rounds:
400m Run
20 Goblet Lunges 16/12kg
20 Sit Ups
30sec Hollow hold
Into:
4 Rounds
1000m Bike
16 Alt. Single arm KTB Swing 16/12kg
16 Box Jumps
30sec Mountain Climbers
TC 40:00
CrossFit Strength:
Accessory
Every 1:00 x 9:00
- 10-12 DB Pullovers
- 10/10 DB Bicep Curls
- 10-12 Tricep DB Overhead Extenstions
Strength
Bench Press
Every 3:00 x 15:00
5 reps each set
Build to heavy 5's
Metcon
Amrap 8
35 Double unders
6 Front Squat 70/50kg
4 C2B
