Strength:
E1.5MOM for 12:00min
Power Clean
3-3-2-2-2-1-1-1
Metcon:
For time:
400m DB/KB Farmer Carry (#22.5/15,x2)
Then:
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 DB Box Step-ups (#22.5/15,x2)
Endurance:
AMRAP in 40min of:
Run 800m
80 Air-Squats
Run 400m
40 Knees-to-elbows
Run 800m
80 V-Ups
Run 400m
40m Burpee Broad Jumps
CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/
CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m