Wednesday - 101225

CrossFit W.O.D

Strength:

Tempo Strict Press:
6-6-6-4-4-4
*@1251 Tempo: 2 sec at the top, 5 sec on the way down.

Metcon:
20:00 Min EMOM For Max Reps On Each of the following:
1.)    Cals Row\Bike
2.)    Push-Ups
3.)    Air Squats
4.)    Barbell STOH #42/30kg

CrossFit Strength

Part A:
Bench Press
5-5-5-5-5-5
*Build up to a @1RIR

Part B:
4 Supersets:
Bulgarian Split Squats
6-6-4-4 (Each Leg)
+
20-30 Sec Ring Support Hold

Part C:
06:00 Min AMRAP:
1-2-3-4-5.. Etc.
Strict Pull Up
Sandbag Clean #70/45