Strength:
1 and a quarter Back Squats
3-3-3-3-3
Metcon:
For time:
21-15-9-15-21
Burpee Box Jump Overs
S2OH (#43/30)
V-Ups
Endurance:
5 Rounds for time:
Run 800m
30 Jumping Rollups
30 DB Snatches (#15/10)
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of:
CrossFit W.O.D CrossFit Open Workout 26.3 For Time 2 Rounds of 12 Burpees Over the Bar 12 Cleans (43/29kg) 12 Burpees Over the Bar 12 Thrusters (43/29kg) 2 Rounds of 12 Burpees Over the Bar 12 Cleans (52/34kg) 12 Burpees Over the Bar 12
CrossFit W.O.D Strength: Strict Press 5x5 *30 Sec Hollow Hold After Each Set Metcon: 50 Double Unders 50 Push Ups 50 Double Unders 40 KB Swing #24/16kg 50 Double Unders 30 Goblet Squats 50 Double Unders 20 Burpee Pull Ups 50 Double Unders 10\10 1KB STOH