CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5)CF: Metcon (Time)Three Rounds 100 Double unders 15 Power Clean & Jerk 135lbs 25 GHD Sit upsExtra: Metcon (Time)3 Rope Climb 15 Thrusters 135lbs 2 Rope Climb 12 Thrusters 1 Rope 9 Thrusters
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)AMRAP 20min 5 Bar Muscle ups 9 Snatch 135lbsOly: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds 30 Pull ups - Hang 30 Push ups - Prone Hold 60 T2B - Hang 60 Squats - Squat Hold
CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9 Snatch 95lbs OHS 3 Rope ClimbsCF: Hang Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)Extra: Back Hip Ext3 Sets Max Reps
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Squat Clean (1-1-1)CF: Back Squat (1-1-1)Extra: Metcon (Time)15 Bar Muscle Ups 21 HSPU on 2x 45lb Plates each hand 15 Pistols Squats L 16kg 15 Pistol Squats R 16kg 21 Burpee Box Jump Over @24"
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3x3 @80% of 1RMCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20minutes 8 Box Jump 30" 6 KB Swing 32kg 4 Muscle upOLY: Clean and Jerk (1-1-1-1-1)