Tuesday- 150823

CrossFit WOD
Strength:
Back Squat
In 15:00
Build to Heavy 5 Reps

Metcon:
AMRAP 18
3-6-9-12-15-18-21...+3
Box Jumps
C2B
KTB Swings 32/24kg

Endurance:
Metcon:
AMRAP 35
20 Single DB Step Up Overs 15/8kg
50 Double Unders / 100 Singles
10 Single DB Push press (5/5)
400m Row/800m Bike

CrossFit Strength:
Accessory
3 Sets:In 12:00 or Less
2-4 Turkish Getups Right arm
2-4 Turkish Getups Left arm
10-12 90/90 transitions

Strength
Back Squat
Waves 9-6-3
In 16:00 Build to heavy wave
1st wave - light 50-60%
2nd wave - moderate 60-70%
3rd wave - heavy 70-85%

Metcon
AMRAP 9
8 Power Snatch 60/40kg
6 Burpee muscle up / burpee pullups