CrossFit Effects - CrossFitCF: Metcon (Time)Three rounds 10 Deadlift 185lbs Run 400 meters 21 Pull-ups RX+ 245/195lbs & C2BCF: Behind The Neck Jerk (1-1-1)OLY: Snatch (1-1-1)OLY: Snatch Pull (1-1-1)

CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)Snatch BalanceCF: Overhead Squat (3-3-3-3-3)Extra: Metcon (Time)Three Rounds 10 Cal Ski Erg 10 Cal Row 20m Prowler 80kg

CrossFit Effects - CrossFitCF: Metcon (Time)Run 800 meters 150 Wall-Ball 9/6kg Run 800 metersCF: Deadlift (3-3-3-3-3)OLY: Clean and Jerk (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump

CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 30 DB snatches, 32kg 20 Hip Ext 10 Pull-ups C2B 50 Double UndersCF: Bent Over Row (5-5-5-5-5)Extra: Metcon (Time)15-12-9-6-3 Handstand Push ups DB Thrusters 20kg

CrossFit Effects - CrossFitCF: Metcon (Time)Run 200 meters 15 Deadlift 225lbs Run 200 meters 15 Hang Squat clean 135lbs Run 200 meters 15 Front squat 135lbs Run 200 meters 15 Push Jerk 135lbs Run 200mCF: Bench Press (3-2-2-1-1-1)OLY: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)

CrossFit Effects - CrossFitPart: Metcon (Time)Run 800 meters 5 rounds of the couplet: Synco 7 Push jerk, 135lbs 15 Pull-ups Then Run 800 meters