CrossFit WOD
Strength:
Every 2:30 for 15min:
Push-Press
3-3-2-2-2-2
*Pause for 3sec at the dip before completing each rep
Metcon:
AMRAP in 12min of:
1-2-3-4-5... Power Cleans (#60/40)
2-4-6-8-10... DB Devil-Press (#22.5/15)
Endurance:
12 min AMRAP:
200m Run
10 Pullups
-Rest 1 Min-
12 min AMRAP:
200m Run
20 Pushups
-Rest 1 Min-
12 min AMRAP:
200m Run
30 Air-Squats