Strength:
Deadlift
3-3-3-2-2-2
Metcon:
10 Rounds for time:
9 Hang Power Snatches (#35/20)
35 Double Unders
Endurance:
5 Rounds for time:
60/48 Cal Bike
40 Situps
20 DB Thrusters (#15/8,x1)
CrossFit W.O.D: Strength: Every 2.5min for 12.5min: 5 Weighted Push-up + 20-30 Second L-Sit Metcon For Time: 8 Rounds for time: 6 Dual DB Hang Squat Clean (#22.5/15x2) 30 Double unders
CrossFit W.O.D: Strength: Bulgarian Split Squat 10-10-8-8-6 Metcon: 14Min AMRAP of: 10 Box Jump overs 16 DB Snatch (#22.5/15x1) 3-6-9-12-15-18... Toes-to-bar
CrossFit W.O.D: Strength: 4 Sets of: 5-4-3-2-2 Weighted chin up + 10-12 Dual DB Bench Press Metcon: 6 Rounds for time: 15/12 Cal Row // 12/9 Cal bike 10 KB Swing (#24/16) 10 Wallballs (#10/6)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)