Wednesday - 200825

CrossFit W.O.D:
Skill:
15min practice Rope climb

ADV. Every 1.5min for 15min
1 legless rope climb/ seated rope climb / weighted rope climb

Metcon:
Metcon:
10-9-8-7-6…
Deadlift (#100/70)
Handstand Push-ups
*after each rounds 25 mountain climber

CrossFit Strength:
Part A:
Front rack Lunges
6-6-4-4-2-2

Part B:
3 Super sets:
8/8 Single leg KB Deadlift
+
20-30 Sec Arch Hold
*1-1.5min rest after each set

Metcon:
3 Rounds:
30 sec work-30 rest :
min1- Max Shoulder to overhead (#80/50)
min2- Max DB Weighted Pull-ups (#15/8)