Tuesday - 200623

CrossFit WOD:
Strength:
Weighted Pullups
4-4-3-3-2-2

Metcon:
3 Rounds for time:
Run 400m
7 Overhead Squats (#60/40)
30 Pushups

Endurance:
AMRAP in 35min of:
10-20-30-40...
Burpee Box Step-overs (#15/8,x2)
Cal Row
Knees-to-elbows

CrossFit Strength:
Part 1: 25 min
Romanian Deadlift
6 sets:
8-8-8-5-5-5 RDL
50-65% from 1RM Deadlift

After each set:
5/5 Single arm Z-press
10 Straight Arm Banded Lat Pull Down

Part2: Heavy metcon
21-15-9
Front squat 60/40 kg
Ring Dips
Time cap: 9 min

Part 3:
Accumulate:
3 min Double KTB OH Carry hold