Thursday - 310823

CrossFit WOD
Strength:
Over Head Squat
5-5-5-3-3-3
Build up the Weight to a Heavy set of 3
16:00 TC

Metcon:
AMRAP 12
4 Strict HSPU
10 Deadlifts 100/70kg
6 Box Jump Over

Endurance:
Metcon:
Every 1:00 x 40:00

1. KTB Sumo Deadlift High Pulls 32/24kg
2. Box Jumps
3. 12-15Cal Row / Bike
4. Rest
   Max Reps each station

CrossFit Strength:
Accessory
Every 1:00 x 9:00

1. 10-15 Heels Elevated Goblet Squats
2. 10-15 Plate Lateral Raises
3. 30-45sec Active Hang Hold

Strength
Back Rack Front Lunge
8-8-8-8-8 (4/4)
Build to a Heavy Set of 8
15:00 TC

Metcon
Every 3:00 x 9:00
12 Toes to bar
10 Burpees
Max GTOH 60/40kg
(Clean&Jerk/Snatch)
(2:30 Work - :30 rest)