CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 2 Muscle Ups 5 Hang Clean 43/30kg 20 Double Unders Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Metcon (Time)5 Rounds 10 Hand Walk 5 L Pull Ups
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)21-18-15-12-9-6-3reps Box Jump Deadlift 84/61kg Toe 2 Bar Rx+102/71 Age GP 70/53 Rx+ 84/61kgXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD Five Rounds Run 400m 20 Pull Ups 30 Push Ups 40 Sit ups 50 Squats Rx+ Weighted Vest
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)15 Snatch 43/30kg 10 OHS 5 Muscle Ups 600m Run 5 Muscle Ups 10 Thrusters 15 Clean & Jerk Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Back Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)20 Cal Echo 20 Snatch 135lbs 20 Cal Ski 20 C&J 135lbs 20 Cal Row
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 7 HSPU 12 Pull up 15 Sit up RX + GHD Sit up & C2B Pull UpXtra: Clean and Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3-3)