CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1-1)CF: Metcon (Time)Three Rounds 21 Pull up 15 Thruster 38/25kg 9 Bar Facing Burpee 200m Run Rx+43/30kg Age GP 30/21.5kg Rx+ 38/25kgXtra: Metcon (Time)3 Rounds 5 Bar Muscle Ups 10 HSPU 20 Pistol Squat
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)15-12-9reps HSPU Snatch 43/30kg OHS 400m Run Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)Run 400m (200each) 30 Pull Ups 30 Clean & Jerk 43/30kg 30 Sit Ups Run 400m (200each) 20 C2B Pull ups 20 Snatch 43/30kg 20 GHD Situps Run 400m (200each) 10 Muscle Ups 10 Thrusters 10 T2B Run 400m (200each) Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kg
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)5 Rounds 20 Wall Ball 9/6kg 20 Sit ups 200m Run Rx+ GHD Sit Ups 10/7kgXtra: Hang Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Push Press (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)5 Rounds 3 Muscle Ups 5 Toes 2 Rings 7 Burpees
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Metcon (Time)3 Rounds 15 HSPU 21 KB Swing 24/16kg 200m RunXtra: Push Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)