CrossFit Effects - CrossFitCF: Snatch (1-1-1-1)CF: Metcon (Time)Run 200m 21 Handstand Push up 21 Toes to Bar 21 Pistol Squats Run 200m 15 Handstand Push ups 15 Toes to Bar 15 Pistol Squats Run 200m 9 HSPU 9 Toes to Bar 9 Pistol Squats Run 200mOLY: Snatch Balance (1-1-1-1-1)
CrossFit Effects - CrossFitPartn: Metcon (Time)50 Cal - Deadlift Hold 225lbs 50 Push up Synco 50 C2B 50 Synco Squats 50 Cal - Deadlift Hold 225lbs 50 Deadlift 225lbs - Hang 50 GHD Sit ups - Plank 50 Pull ups - Hang
CrossFit Effects - CrossFitOLY: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 7 Muscle ups 15 Clean & Jerk 135lbsOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)3 Rounds 1 Legless Rope Climb 9 Thruster 135lbs
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Metcon (Time)21-18-15-12-9-6-3reps Handstand Push up Sumo Deadlift High Pull 95lbs Run 200mOLY: Clean and Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5)3 Set of 5 at 75% of 1RMCF: Metcon (Time)3 Rounds 15 Deadlift 225lbs 20 DB Clean Thruster Single 20/12.5kg 100 Double UndersExtra: Metcon (Time)15-12-9 Muscle Ups Snatch 135lbs