Tuesday - 290823
CrossFit WOD
Strength:
Front Rack Lunges
6-6-6-6-6
Build to a Heavy set of 6 (3/3)
+
Strict TTB x 5-10
Rest 2:00 B/W Sets
18:00 TC
Metcon:
4 Rounds For time:
10 TTB
6 Dual DB Box Step-ups 22.5/15kg
10 TTB
6 Dual DB Front Rack Squat
15:00 TC
Endurance:
Metcon:
Every 5:00 x 7 Rounds (35:00)
500m Row
20 KTB Swings 20/16kg
60 Double Unders / 100 Singles
*aim to fi nish in 4:00 or less and rest 1:00
CrossFit Strength:
Accessory
Every 1:00 x 9:00
- 40sec suitcase Hold right
- 40sec suitcase Hold left
- 12 renegade Rows
Strength
Seated Strict Press
Every 3:00 x 15:00
8 reps
Build up to a heavy set of 5
seat on a box/bench
Metcon
For time:
15-10-5
Dual KTB Swings 32/24kg
Dual Front Rack Squats
8 Burpees after each Round
12:00 TC
