CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)Run 600m 15 Deadlift 225lbs 15 HSPU Run 400m 12 Deadlift 225lbs 12 HSPU Run 200m 9 Deadlifts 225lbs 9 HSPU Run 600mExtra: Metcon (Time)5 Rounds 10m Prowler 120kg 30 Cal Echo
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Five Rounds 25 Wall Ball 25 Abmatt Sit up 25 Push upOLY: Hang Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPartn: Metcon (Time)50 Pull ups - Hang 50 Snatch 135lbs - Deadlift Hold 50 T2B - Hang 50 Front Squat 135lbs - Deadlift Hold 50 Bar Facing Burpee - Plank 50 Clean & Jerk 135lbs - Deadlift Hold
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)3 sets of 3 at 85%CF: Metcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 HSPU 10 Burpee Box Jump Over 10 GHD Sit UpOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (1-1-1-1-1)CF: Deadlift (3-3-3-3)Extra: Metcon (Time)10m Hand Walk 10 Snatch 135lbs 10 Bar facing Burpee 20m Hand Walk 20 Snatch 135lbs 20 Bar Facing Burpee
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 21 Deadlift BW 15 Clean 60% BW 9 Push Jerk 60% BW 500m Row or 400m RunOLY: Clean and Jerk (1-1-1-1-1-1)