CrossFit WOD:
Strength:
E2MOM for 12min:
Paused Overhead Squat
2-2-2-2-2-2
*4sec pause at the bottom of each rep
Metcon:
AMRAP in 16min of:
30 Air-Squats
10 Hang Power Snatch (#40/30)
3 Ring Muscle-ups
Endurance:
EMOM for 36min:
1 - 15/12 Cal Bike
2 - 20 Wallballs (#10/6)
3 - 20m Burpee Broad Jumps
4 - 15 Pushups
CrossFit Strength:
Part 1: (15min)
3 Rounds:
12 BB Reverse lunges
7/7 Single-arm Bench Row
Part 2: (12min)
4-5 sets:
5 weighted pull ups
7/7 Single arm Z-press
Part 3:
5 Rounds:
1:30 min work, 30 sec rest
5 Sandbag to shoulder
10 Weighted push ups
Max Double DB Box step up over