CrossFit WOD:
Strength:
Front Squat
3-3-3-3-3
Metcon:
AMRAP in 16min of:
12 Pullups
4 Sandbag Over Shoulder (#75/45)
Run 400m
Endurance:
AMRAP in 40min of:
Run 800m
50 Air-Squats
50 Situps
50 Mountain Climbers
CrossFit WOD: Strength: 12min build to an RM3 Overhead Squat Metcon: For time: 48 Situps 24 KB Front Squats (#24/16,x2) 12 Ring Dips 6 Burpee Box Jump Overs 3 Wall Walks 6 Burpee Box Jump Overs 12 Ring Dips 24 KB Front Squats 48 Situps Weightlifting: Part 1:
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Front Squat + Push-Press (1+3+2) Metcon: AMRAP in 14min of: 7 Hang Power Cleans (#60/40) 7/7 DB Split Jerks (#22.5/15,x1) 7 Burpees Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers
CrossFit WOD: Strength: E2.5MOM for 15min: Weighted Pushups 6-6-5-5-4-4 Metcon: For time: 32 Pullups Run 200m 16 DB Thrusters (#22.5/15,x2) Run 400m 16 DB Thrusters Run 200m 32 Toes-to-bar
CrossFit WOD: Strength: Deadlift 3-3-3-3-3 Metcon: “Nate” AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#24/16) Endurance: In Pairs, AMRAP in 32min of: Partner 1: Bike 30/24 Calories Partner 2: AMRAP: 3 Burpee Pullups 6 Goblet Squats (#22.5/15) 9 V-Ups *Switch when