Wednesday - 081025

CrossFit W.O.D:
Strength:
Pause Front Squat
4-4-4-3-3
*3 Sec Pause at the bottom

Metcon:
16min EMOM for max rep of:
min1- Max Double unders
min2- Max KB Swing (#24/16)
min3-Max Dual DB Step-overs (#22.5/15x2)
min4- Max Ring Dip

CrossFit Strength:
Part A:
Tempo Bench Press (@33x2)
4-4-3-3-2-2

Part B:
3 Sets:
6 Dual DB\plates T.Y.I complex
+
10-15 Band face pull - pull fast , way back slow

Metcon:
6min AMRAP of:
4 Deadlift (#120/90)
6 Strict Pull-ups
30 Double unders