CrossFit Effects – CrossFit
EVT 1: Metcon (AMRAP – Rounds and Reps)
Partner WOD
50-40-30-20-10reps
Double Unders
Sit Ups
Then
30 Snatch 135/95lbs
Score 330 Reps + 1 Rep for every sec under 10min Cap
No 4pm Class today
EVT 2: Metcon (AMRAP – Rounds and Reps)
30-20-10reps
Burpee Box Jump 24/20″
C2B Pull up
Then
30 Clean & Jerk 135/95lbs
Score 150 reps + 1 rep for every sec under cap
EVT 3: Metcon (AMRAP – Rounds and Reps)
15 Push Press 135lbs
15 HPC 135lbs
15 Deadlift 135lbs
12 Push Press
12 HPC
12 Deadlift
9 Push Press
9 HPC
9 Deadlift
Score 108 reps + 1 rep for every sec under 10 min Cap
EVT 4: Metcon (Time)
15 KB OHS 16/12kg
15m Handstand Walk
30 Pistol Squats
15m Handstand Walk
12 KB OHS 16
15m Handstand Walk
24 Pistol Squats
15m Handstand Walk