Thursday - 010623

CrossFit WOD:
Strength:
12min build up to a heavy 2-rep Thruster (from the rack)

Metcon:
AMRAP in 20min of:
4 HSPU
8 Box Jump Overs
12 DB Snatch (#22.5/15)

Endurance:
AMRAP in 32min of:
40/30 Cal Row
30 Plate G2OH (#15/10)
20 Plate Overhead Lunges
10 Burpees over plate

CrossFit Strength:
Part 1: (25 min)
Deadlift
In 6 sets:
5-5-5-3-3-3

*After each heavy set:
6-8 Ring dips
5-7 Double DB Press

Part 2:
10min AMRAP:
30m KTB Farmer carry
10 Double DB DL
7 Sandbag Squat