Wednesday 070126

CrossFit W.O.D
Strength:
Back Rack Lunges
E02:30MOM x 6 Sets:
8-8-6-6-4-4
*30-40 sec Weighted Plank In B\W Sets

Metcon:
4 RFT:
5 Thrusters #60/43
10 Alt. Front Rack Lunges
15/12 Cals Row | 12/9 Cals Bike

CrossFit Strength
Part A:
Clean Deadlifts
3-3-3-2-2-2
*AMRAP In 30 sec – Abmat Sit-ups b\w sets

Part B:
3 SuperSets:
6-8 Half Kneeling KB Press Per Side @2RIR ACROSS
+
12 Alt. KB Goblet Squats
+
10\10 Powell Raises In Side Plank

Part C:
08:00 Min EMOM, Alternating:
1.)200M Run
2.)5 SandBag Cleans #70/45