Skill: Broad Jump - 3 Tries to set a max distance jump.
Metcon: For time: Run 200m 15 Front Squats (#60/40) 15 Situps Run 400m 15 Hang Power Cleans (#60/40) 15 Situps Run 800m 15 C2B Pullups 15 Situps
CrossFit W.O.D: Strength: Push Jerk 4-4-4-3-3-3 Metcon: 14min AMRAP of: 15 Dual DB Thruster (#22.5/15x2) 15 Toes-to-bar 40 Mountain Climber CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4 Sets: 6-8 1.½ B. squat with 60% from last set (in front squat) + 20-30 Sec arch
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Power Snatch Metcon: 10-8-6-4-2 of: Dual DB Step-overs (#22.5/15x2) Burpees to target Handstand Push-up
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: For TIme: 100 Double unders 50 V-ups 30 Push-ups 20 KB Swing (#32/24) 5 Ring Muscle ups 20 KB Swing (#32/24) 30 Push-ups 50 V-ups 100 Double unders
CrossFit W.O.D: Strength: Pendlay Row 5-5-4-4-3 Metcon: E4MOM For 20min: 200m Run 15 Box Jump overs 10 Front Squat (#60/40) CrossFit Strength: Part A: Push Press 4-4-3-3-2-2 Part B: 4 super set: 8 Dual DB arnould press + 20m Dual DB/KB Overhead Walk Metcon: 3 Rounds For