Thuesday - 280923

CrossFit WOD
אימון פרידה
Strength:
Strength- OHS
2-2-2-2-2-2
Tempo @5112

Metcon:
For Time:
40-30-20-10
-DB OHL #22.5/15
-Pull Ups
*15 M Handstand Walk After Each Set.
(Scale HSW to Bear walk/ 3 Wall Walks

Endurance:
Metcon:
AMRAP 20:00
1000m Row/60Cal Bike
30 Dual KTB Deadlifts 12/10kg
50m Farmers Carry
Rest 3:00
AMRAP 20:00
800m Run
30 Walking Lunges
25 Ring Rows

CrossFit Strength:
Accessory
3 sets
Offset carry x 20m each arm
10 Barbell Goodmorning

Strength
Pendlay row
8-8-6-6-4-4
In 12:00 Build to Heavy 4 reps

Metcon
4 RFT
8 Deadlifts 80/60kg
8 Burpee Pull Ups
9:00 TC