CrossFit WOD
Strength:
Weighted Pull Ups
3-3-3-3-3
@2121
12:00 TC

Metcon:
Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

Endurance:
Metcon:
AMRAP 15
1000m Row
30 KTB Swings 16/12kg
30 Sit ups
Then:
AMRAP 15
2000m Bike
30 Air Squats
30sec Plank Hold
Then:
AMRAP 15
150 Single Unders
30 Lunges
10 Burpees

CrossFit Strength:
Accessory
3 sets
10 DB Arnold press
45 sec Weighted Wall-Sit Hold

Strength
Push press
5-5-5-5-5
In 12:30 Build to Heavy 5 reps

Metcon
AMRAP 8
12 TTB
5 Hang Squat Clean 60/40kg
5 Push Jerk