CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)3 Rounds 15 Clean & Jerk 43/30kg 2 Rope Climb 400m Run Rx+61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Metcon (Time)3 Rounds 5 Muscle Up 15 GHD Sit Up 20 Pistol Squat Rx+5 Rounds
CrossFit Effects - CrossFitCF: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCF: Annie (Time)50-40-30-20-10 Double-unders Sit-upsXtra: Hang Snatch (1-1-1-1-1)Xtra: Overhead Squat (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 3 Rounds 50 Pull ups 50 Thrusters 43/30kg 50 Cal RX+C2B Pull Ups 61/43kg Age GP 38/25kg RX+ C2B Pull up 53/35kgXtra: Pull-ups
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)30-20-10 Wall Ball Sit Ups Push ups Row 500m or Run 400m RX+ GHD Sit Ups, Hand Release Push UpsXtra: Snatch (1-1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3-3)
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1-1)CF: Bench Press (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)12-9-6-3 HSPU Deadlift 125/90kg Box jump 30/24
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Five Rounds 200m Run 10 Burpee Box Jump Over 20 Sit ups RX+ GHD Sit UpsXtra: Clean (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)