CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)50 Double Unders 9 Snatch 135lbs 3 Muscle ups 50 Double Unders 12 Snatch 4 Muscle ups 50 Double Unders 15 Snatch 5 Muscle ups 50 Double UndersOLY: Hang Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)50 Handstand Push up 50 Squat Clean Thruster 95lbs 50 T2B 50 Hand Release Push Up 50 Front Squat 50 GHD Sit up
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 30 Double unders 12 OHS 95lbs 9 Push PressCF: Snatch Pull (3-3-3)OLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Extra: Metcon (Time)15-12-9reps Snatch 95lbs Bar Facing Burpees
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (Time)50-40-30-20-10 Push Ups Sit ups Squats Box JumpsOly: Clean and Jerk (1-1-1-1)
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 10 Alt Pistol Squats 8 T2B 6 HSPUExtra: Metcon (Time)20-18-16-14-12 HSPU Weighted Pistol Squat