CrossFit WOD:
Strength:
Push-Press
7-7-7-7-7 (touch and go)
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 Overhead Squats (#50/35)
5 Box Jump Overs
20-18-16-14-12-10-8-6-4-2 Situps
CrossFit Endurance:
For time:
For time:
500 Double Unders
400 Situps
300 KB Swings (#16/12)
*Split reps as you like
*E5MOM - 1 Stairs Ascend (starting from 00:00)
CrossFit Strength:
Part 1: (20 min)
Back squat
5 sets:
1 Tempo Back squat @5051
4 Back squats
70-80% from 3RM
Part 2: (12 min)
4 sets:
7 Floor press
7-10 Strict TTB
Part 3:
5 sets:
30m Double DB Farmer carry
1 DB Man-Maker
5 sets:
30m Double DB OH Carry
8 DB Push ups