Sunday - 200323

CrossFit WOD
Strength:
Push press
3-3-3-3-3-3
Build to a heavy set of 3 reps
TC 16:00

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Clean & Jerk ( or any GTOH) 42.5/30kg
Pull-ups
*3 Burpees after each round
20:00 TC

Endurance:
Metcon:
AMRAP 20
30 Sit ups
30 Box jumps
400m Row/800m Bike
Then:
AMRAP 20
60m Farmers Carry 24/16KG X 2
30 Push ups
400m Row/800m Bike

CrossFit Strength:
Strength
Sand bag clean
In 15:00
Build to heavy 3 reps
Sandbag clean

Metcon
Every 3:00 x 12:00
4 Sandbag over the Shoulder 60/40kg
5 Sandbag Squats
35 Double unders

Accessory
Every 1:00 x 9:00

1. 10-20 Kneeling Right pall-off press
2. 10-20 Kneeling Left pall-off press
3. 8-10 Glute Bridge Dual KTB fl oor press