Thursday - 270723

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