Tuesday - 050923

CrossFit WOD
Strength:
Strict HSPU
12-10-8-6-4-2
Adv. Add Deficit
Beginner - Pike/Push Ups x2
15:00 TC

Metcon:
3 Rounds For Time:
7 Bar Muscle Ups
35 Double Unders
12 Deadlifts 100/70kg
35 Double Unders
15:00 TC

Endurance:
Metcon:
AMRAP 14
400m Run
30 Air Squat
5 Pull Ups
Rest 2:00
Then
AMRAP 14
400m Row
20 Push Ups
20 Goblet Lunges 20/12kg
Rest 2:00
Then
AMRAP 14
30Cal Bike
20 KTB Swings
10 TTB

CrossFit Strength:
Accessory
4 Sets
10/10 - 3 Point DB/KTB Bent ROw
6/6 Single leg Deadlift
rest 2:00 b/w Rounds

Strength
Strict Press
3-3-3-3-3-3
Lift From The Ground!
in 15:00 Build a heavy set of 3

Metcon
For Time:
7 BOTB
7-6-5-4-3-2-1 Thrusters
Add Weight Each Round 2.5-5kg
Start with 45/30kg