CrossFit WOD:
Strength:
E2MOM for 16min (alternating, 4 sets each):
1 - 6/6 DB Bent-Over Rows
2 - 30sec L-Sit Hold (accumulated, any grip or scale)
Metcon:
AMRAP in 10min of:
12 Wallballs (#10/6)
6 Deadlifts (#100/70)
3 Bar Muscle-ups
CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 (3/3) Metcon: 7 Rounds for time: 7 Dual DB Snatch (#22.5/15,x2) 7 Toes-to-bar 7 Burpees Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row 10 Burpee Pullups
CrossFit WOD: Strength: Strict Press 5-5-5-5-5 Metcon: For time: 10-8-6-4-2-4-6-8-10 DB Box Step-Overs (#22.5/15,x2) 1 Rope Climb Endurance: 6 Rounds for time: 10 Burpee Pullups Row 500/400m 20 Wallballs (#10/6) Row 500/400m 30 Medball Situps
CrossFit WOD: Strength: E2MOM for 12min: Paused Squat Clean 2-2-2-1-1-1 *3sec pause under the knee before completing each rep Metcon: “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
CrossFit WOD: Strength: Weighted C2B Chin-ups 3-3-3-2-2-2 Metcon: AMRAP in 16min of: 6-8-10-12… +2 DB Hang Clusters (#22.5/15, x1) 40 Double Unders