Wednesday - 060923

CrossFit WOD
Strength:
Hang Squat Clean
3-3-3-3-3-3
In 18:00
Build to heavy 3

Metcon:
Amrap 14
6 Hang Power Clean 60/40kg
4 Push Press
400m Run

Endurance:
Metcon:
EVERY 3:00 X 5 ROUNDS
60 Double Unders
20 Plate GTOH 20/15kg
Max V-Ups
Rest 2:00
Then:
EVERY 3:00 X 5 ROUNDS
21Cal Row / 18Cal Bike
20 Plate Over Head Lunges
Max Push Ups

CrossFit Gymnastics:
SKILL
Butterfly Pull Up/ C2B

Strength
20 Min Emom:
Min 1- 3 Arch Pull/ 9 False Grip Ring Row
Min 2- 20 Sec Ring/Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest