CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)Run 600m (Buy in) Five Rounds 12 Deadlift 9 Clean 6 Front Squat 3 Push Jerk 200m Run 600m Run (Buy out)Home: GZ 10.2 (Time)Five Rnds 20 DB Squat Clean Thruster 20 Pistol Squat Run 200mMetconCarss Park
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)9-7-5-3reps Muscle Ups Squat Snatch 135lbsHome: GZ 10.1 (Time)50-40-30-20-10 KB Swing KB Walking Lunge Sit UpsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Metcon (Time)33-27-21-15-9-6-3reps Wall Ball KB Swing 24kg Push up Deadlift 135lbsCarss ParkHome: GZ 9.6 (Time)10 rounds Run 400m Rest 2min Total Time
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 5 HSPU 7 T2B 21 Double UnderCarss ParkHome: GZ 9.5 (Time)Five Rounds 30 Double Unders 20 Snatch 10 DB OHSOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Hang Clean (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Home: GZ 9.4 (Time)Three Rounds Run 400m 50 Walking Lunge 50 Sit ups"\Carss Park
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)3-6-9-12-15-18-21-27-33reps Snatch 95lbs Bar Facing BurpeeCarss ParkHome: GZ 9.3 (Time)GZ 9.3 3-6-9-12-15-18-21-27-33reps Squat Sit up Push Ups Double under