Thuesday - 051023
CrossFit WOD
Strength:
Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC
Metcon:
5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg
Endurance:
Metcon:
Every 5:00 x 8 Rounds
400m Run / 500m Row / 1000m Bike - Alt b/w Rounds - Sprint!
10 Burpees
30 Air Squats
4:00 Work - 1:00 Rest
CrossFit Strength:
Accessory
3 sets
8/8 S Arm Ring Row
16 Banded Pull Apart
Strength
Deadlift
5-5-5-5-5-5
in 20:00 Build to heavy 5
Metcon
AMRAP 9
15 Wallball 10/6kg
5 Hang Power Snatch 50/35kg
35 Double unders
