Strength:
Back Squat
2-2-2-2-2-2
Metcon:
In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts (#100/70)
10 Burpees
10 Toes-to-bar
*Partner 1 works while Partner 2 holds dual KB/DB Overhead (#16/12,x2)
*Switch every full round, 5 rounds each
Endurance:
AMRAP in 40min of:
Row 200-400-600m...
30 Walking Lunges steps
20 Hollow Rocks
10 Burpee Pullups
CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/
CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m