Tuesday 231225

CrossFit W.O.D

Strength:
Paused front Squats
4-4-3-3-2-2
(2 sec Pause at the bottom of each rep)

Metcon:
3 R.F.T:
400m Run
15 Toes To Bars
9 Thrusters #43/30

CrossFit Endurance

Part 1:
C2 Rower:
500m Test For Time speed
Rest 03:00 min
Into 3 Sets of:
500m 500m pace+20-25 sec
300m 500m pace+ 15-20 sec
200m 500m pace – 10-15 sec

Part 2:
15:00 Min AMRAP:
10 Box Jumps #60/50cm
20 Plate GTOH #15/10
30 Russian Twists