CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)3 Rep MaxCF: Metcon (Time)Run 600m 21 Pull Ups 21 Clean & Jerk95lbs Run 400m 15 Pull Ups 15 Clean & Jerk Run 200m 9 Pull ups 9 Clean & Jerk (Rx + C2B Pull up & 135/95lbs)OLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)3 Rounds 20 Deadlift 100/70kg-Front Rack Hold 60/43kg 20 Clean & Jerk 60/43kg - Deadlift Hold 100/70kg 20 T2B - Hang 200m Run/ 250m Row
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)4 Rounds 25 Wall Ball 20 Push Ups 15 KB Swing 24kg Run 200mOLY: Hang Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)3 Rounds 100 Double Unders 7 Bar Muscle UpsCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)
CrossFit Effects - CrossFitCF: Metcon (Time)"5 Rounds Run 400m Rest 2min"
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)"100 Double Under 21-15-9reps HSPU Toe 2 Bar Then 100 Double Unders"Xtra: Metcon (Time)15 Clean & Jerk 30 Cal Row 12 Clean & Jerk 24 Cal Ski 9 Clean & Jerk 18 Cal Echo