CrossFit W.O.D:
Metcon:
With a Partner, i-go-you-go
For time:
Cash in: Row 2023m
10 Rounds:
7 Front Squats (#70/45)
7 C2B Pullups
7 Burpee Box Jump Overs
Cash Out: 48cal Bike
*One works, one rest - switch every full round
*Switch on the Row/Bike as you like
CrossFit W.O.D: Strength: E2MOM For 12min build heavy set of: 3 Thruster From the rig Metcon: 20min AMRAP of: 200m Run 20 Medball overhead Lunges (#10/6) 15 Push-jerk (#50/35) 10 Wallball (#10/6) Endurance: 5 Rounds For time: 500/400m Row 20 Goblet Squat (#16/12)
CrossFit W.O.D: Strength: Pause Front Squat 4-4-4-3-3 *3 Sec Pause at the bottom Metcon: 16min EMOM for max rep of: min1- Max Double unders min2- Max KB Swing (#24/16) min3-Max Dual DB Step-overs (#22.5/15x2) min4- Max Ring Dip CrossFit Strength: Part A: Tempo Bench Press
CrossFit Strength: Strength: Tempo Strict Press (@x232) 5-5-4-4-3-3 Metcon: 14min AMRAP of: 10 Hang power Clean (#60/40) 2-4-6-8-10-12… Strict Handstand Push-ups Burpees over bar
CrossFit W.O.D: Strength: 14min Build Heavy Complex for: 1 Clean Pull 1 Power Clean 1 Push Jerk Metcon: 4 Rounds for time: 20 Sit-ups 10 Dual DB Front Squat (#22.5/15x2) 5 Bar muscle ups CrossFit Strength: Part A: 20min Build Heavy Rep of Pause Back Squat