Thursday - 030823

CrossFit WOD
Strength:
Strict Press
Every 3:00 x 15:00
5 reps - Build to a heavy set of 5
Hold 2sec at the bottom of each rep

Metcon:
6 Rounds for time:
12 Toes to bar
10 Thrusters 42/30kg
50 Double unders

15:00 Time cap

Endurance:
Every 5:00 X 6 Rounds:
400m Run
30 KTB Swings 24/16kg
15 Burpees

CrossFit Strength:
Accessory
Every 1:00 x 9:00
15-20 Banded Tricep Extension
10/10 Single Leg Glute Bridge w/DB
20-30sec Flutter Kicks

Strict Press
Every 2:30 x 12:30
5 reps - Build to a heavy set of 5
no T&G

Metcon
Amrap 8
6 Burpees
5 Deadlifts 60/40kg
4 Front Squats
3 Push press