CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 30 Double under 20 Push up 10 Deadlift 225lbs 2 Rope ClimbXtra: Metcon (Time)150 Double Unders 21 - 15 - 9 Chest 2 Bar Alt Pistols 24/16kg KB 25m Handstand Walk
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1-1)CF: Metcon (Time)Five Rounds 12 HSPU 15 Clean & Jerk 135lbs 18 T2B Run 200mOLY: Snatch (1-1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitPart: Metcon (Time)50,45,40,35,30,25,20,15,10,5reps Wall ball Pull up Push up Run 400m (Both)
CrossFit Effects - CrossFitCF: Weighted Pull-ups (3-2-2-1-1-1)CF,CF: Metcon (Time)50-30-20reps Pull up Push up Sit up Squat Run 200m,OLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)Peg Board 9 Snatch 135lbs Peg Board 12 Snatch Peg Board 15 Snatch
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Rep MaxCF: Metcon (Time)3 Rounds 15 HSPU 15 T2B 1 Rope Climb 200mOly: Clean and Jerk (1-1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)