Thursday - 270723
![Thursday - 270723](/content/images/size/w1200/2023/07/IMG_4112.jpeg)
CrossFit WOD:
Strength:
12min build up load for an RM3 Thruster (from the rack)
Metcon:
For time:
50 Knees-to-elbows
40 Goblet Lunges (#24/16)
30 Thrusters (#43/30)
20 Ring Dips
10 Burpee Ring Muscle-ups
Endurance:
AMRAP in 35min of:
Row 500/400m
30 Box Jumps
Run 400m
30 Ring Rows
CrossFit Strength:
Part 1- 10 min:
E2.5MOM for 4 sets:
1/1 Turkish Getup
1 set Unbroken Ring Dips
Part 2- 10 min:
E2.5MOM for 4 sets:
10/10 Kettlebell Side Bend
1 sec Unbroken strict HSPU/Pike push ups
Part 3- Heavy Metcon:
12 min Amrap:
20 Double DB box step up
100m Double KTB F.R Carry
20 DB Renegade Row