CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 15 Pull Ups 9 Clean 43/30kg 6 Push Jerk Run 200m or Row 250m Rx+ 61/43kg Age GP 38/25kg Rx+ 53/30kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)Home: GZ 6.1 (Time)3 Rounds 15 Left Arm DB Push Press 30 Steps OH Lunge Weight Plate 15 Right [...]
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)9-7-5 Muscle Ups Squat Snatch 43/30kg Run 200m Rx+ 61/43kg Age GP 38/25kg Rx+ 53/30kgHome: GZ 5.2 (Time)20 min AMRAP 10 Alt Pistol Squat 15 Push Ups 20 AbMat Sit Ups
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)"3 Rounds 15 HSPU 10 Hang Clean 43/30kg 20 Sit up Rx+ 61/43kg & GHD Sit Up Age GP 38/25kg Rx+ 53/30kg & GHD Sit UpsHome: GZ 5.1 (Time)50-40-30-20-10reps Push Up Burpee Squat Double Under
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 30 Deadlift 225lbs 30 Wall Ball Then Five Rounds 30 Bar Facing Burpee 30 HSPUHome: GZ 4.6 (Time)GZ 4.6 AMRAP in 20min Run 200m / Row 250m 5 Pull ups/KB Swing 10 Push ups 15 Squats
CrossFit Effects - CrossFitCF: Metcon (Time)15-12-9-6-3reps Snatch 43/30kg T2B HSPUHome: GZ 4.5 (Time)20,18,16,14,12,10,8,6,4,2reps Renegade Rows Burpee Double Under
CrossFit Effects - CrossFitHome: GZ 4.3 (Time)Run 400m 21 KB/DB Swing 12 Pull ups / Burpee3 Rounds Rx+5rndsCF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote [...]