CrossFit Effects - CrossFitCF: Shoulder Press (5-3-1-1-1)CF: Metcon (Time)3 Rounds Run 400m 20 Alt Split Snatch 20/12.5kg 3 Rope ClimbXtra: Metcon (Time)Echo 30 Cal 30m Prowler 80kg Echo 20 Cal 20m Prowler 80kg Echo 10 Cal 10m Prowler 80kg
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3)CF: Metcon (Time)Five Rounds 5 Muscle Up 7 Snatch 135lbs 30 Double UnderOly: Power Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)1000m Row 50-30-20reps HSPU Deadlift 225lbs Sit up 200m Run (together) 1000m Row
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Back Squat (3-3-3-3-3)CF: Deadlift (5-5-5-5-5)Xtra: Metcon (Time)3 rds 1 Peg board 20m Prowler 10 Devils Press 20kg DBs
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)3 Sets of 3 @80-85% of 1RMCF: Metcon (AMRAP - Rounds and Reps)EMOM 20 min 3 Clean & Jerk 135lbs 3 Bar Facing BurpeeOLY: Push Jerk (1-1-1-1-1)OLY: Hang Clean (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Deadlift (5-5-5)3 Sets @ 80-85% of 1RMCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 2 Muscle up 4 DB Snatch 32/20kg 8 Pistol SquatsXtra: 5000m Row (Time)