Tuesday - 300523

CrossFit WOD:
Strength:
Back Squat
3-3-3-2-2

Metcon:
AMRAP in 7min of:
35 Double Unders
6 Hang Power Cleans (#70/45)
6 Strict Dips (Rings/Bars)

*Rest 1:00 into:

AMRAP in 7min of:
15/12 Cal Bike (20/15 Row)
6 Front Squats (#70/45)
6 Strict Pullups

CrossFit Endurance:
10 Rounds for time:
Run 400m
21 Wallballs (#10/6)
15 Box Jumps
9 Ring Rows

CrossFit Strength:
Part 1- 14 min
Shoulder Press + Push-Press
5 sets:
2 + 2
70-80%

Part 2- 10 min
6 min EMOM, Alt:
1- 8 plate Turkish sit ups
2- 8-10 Double DB Cyclists squat

Into…
4 min Amrap:
20 Hollow rocks
10 Renegade Row

Part 3- 9 min
2 min Max Sandbag Clean
1 min rest
2 min Max Strict pull ups
1 min rest
2 min Max Double DB Box step up