CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 5 Muscle ups 10 Hang Clean 43/30kg 50 Squats Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Metcon (Time)20 Cal Echo 20 Snatch 135lbs 20 Cal Ski 20 C&J 135lbs 20 Cal Row
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)CF: Metcon (Time)Five Rounds Run 200m 6 Power Clean 43/30kg 3 Push Jerk Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)200 Double Under 100 Push Press 200 Sit Ups 100 Push Ups 200 Squats 100 Hip Ext 200 Double Under
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Three Rounds 15 Sit Ups 12 DB Snatch 22.5/15kg 10 Steps OH Lunge 200m Run Rx+ 32.5/20kg, GHD Sit Ups Age GP 20/12kg Rx+ 25/17kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Back Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)3 Rounds 7 Bar Muscle Ups 15 Deadlift 100/70kg 21 GHD Sit Ups
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)21-15-9reps Clean & Jerk 43/30kg Toes to Bar 50 Double UndersXtra: Hang Clean (3-2-2-1-1-1)Xtra: Deadlift (3-2-2-1-1-1)