Strength:
15min build to an RM2 Front Squat
Metcon:
E2MOM for 8 Rounds (16min):
5 Strict Pullups
15 Wallballs (#10/6)
Max Double Unders on remaining time
*Score = total double-unders
Endurance:
In teams of 2 for time:
150 Burpees
250 Kettlebell Swings (#16/12)
350 Situps
450 Double Unders
*One partner works while the other rows 500/400m then switch
CrossFit W.O.D: Strength: 18 min Find RM2 Push Jerk Metcon: 4 Rounds: 2 Min AMRAP-1 Min Rest 8 ALT. DB snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) *Evrey Round add 2 rep DB snatch
CrossFit W.O.D: Strength: 4 Sets : 5/5 Bulgarian Split Squats + 30 sec L-Sit Metcon: ”DT” 5 Rounds For Time: 12 Deadlift 9 Hang Power clean 6 Shoulder to overhead RX-70/45 Endurance: 2 Round 8 min AMRAP of: 10 Dbs Thruster (15/10x2) 15/12 Cal Row -1
CrossFit W.O.D: Sterngth: 13 min build up to: 1 snatch pull 1 hang squat snatch 1 overhead squat Metcon: For Time: 50 Medball Jump Squats (#10/6) 100 Push ups 50 Medball Lunges (#10/6) 100 Sit ups *Every Break- 5 Burpees Endurance: Every 4 min for 40
CrossFit W.O.D: Strength: Every 3 min for 12 min Floor Press 8-8-5-5 + 30 M Dual DBs Overhead Walk Metcon: 20 Min AMRAP of: 10 Devil Press (#22.5/15x1) 60 Double Unders 20 DB Squats (#22.5/15x1) 400M run