CrossFit Effects - CrossFitOLY: Snatch (3-2-2-1-1-1)CF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 [...]
CrossFit Effects - CrossFitCF: Front Squat (1-1-1)CF: L-Sit Pull-upsExt: Metcon (Time)5 Rounds 20 DB Snatch 20/15kg 15 Toes 2 Bar 250m RowCF: Shoulder Press (3-2-2-1-1-1)
Five Rounds: 21 deadlift, 185lbs 21 Toe 2 Bar Public Holiday 7am class open gym to 10am
For time: 25 Handstand push-ups 25 Overhead squats, 95 pounds 25 Pull-ups 25 Double unders 25 Box Jumps 25 One legged squats 25 Muscle-ups
SYNCO (Partner WOD) Three Rounds 10 Pull ups 10 Snatch 95lbs 20 Box Jumps Run 200m
AMRAP 20min 10 Pull-ups 10 Ring Dips 10 Lunge steps