CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Three rounds 21 KB Swing 10 Alt DB Squat Clean Split Jerk 22.5/15kg Run 200m Rx+ 32.5/20kg, Age GP 20/12kg Rx+ 25/17kgXtra: Metcon (Time)30-20-10reps GHD Sit Up Box Jump 30/24" Echo Cal
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)15,12,9,6,3reps Thrusters 43/30kg Pull Ups RX+ 61/43kg C2B PU Age GP 38/25kg Rx+ 43/30kg C2B PUCF: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)Three Rounds 200m Farmers Carry 100 Double Under 50 Push Ups 25 KB Swings 32/24kg
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds Run 400m 5 Rnds 5 Pull ups 10 Push Ups 15 SquatsCF: Toes-To-Bar (Max reps (Until Drop Off))
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Clean (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)20-18-16-14-12 HSPU Weighted Pistol Squat
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)600m Run Five Rounds 9 Handstand Push Up 12 Push Press 15 Box Jump Then 600m RunXtra: Metcon (Time)5 Rounds 20 Back Hip Ext 1 Min L Sit Hold (Rings)