Tuesday - 130623

CrossFit WOD:
Strength:
Sumo Deadlift
4-4-4-3-3-3

Metcon:
For time:
25 Pullups
40 DB Box Step-Overs (#22.5/15,x2)
40 Hang Power Cleans (#40/30)
40 V-Ups
25 Pullups

CrossFit Strength:
Part 1- 15 min
E2MOM for 3 sets:
7 Strict press 70%
30 sec Goblet squat hold

E2MOM for 3 sets:
5 Strict press 75-80%
10 Goblet Cyclist squat

Part 2- 10 min
10-8-6-4-2
weighted pull ups
Pike push ups
Time cap: 9 min

Part 3- 10 min
3 Rounds:
15 m Double DB walking lunges (one OH, second Front rack position)
7 Ring Dips
5 Devil press

Endurance:
AMRAP in 40min of:
5 Pullups
10 Pushups
15 Air-Suqts
20 Situps
25 Double Unders