CrossFit Effects - CrossFitX19.1: Metcon (Time)21-15-9reps Partner Deadlift 140/100kg HSPU (Synco)X19.2: Metcon (Time)Three Rounds 40 Row Cal 4 Rope Climb 40 Thruster 95/65lbsX19.3: Metcon (Time)15-10-5reps Muscle Ups Sync T2B Synco Pistols SquatsX19.4: Metcon (Time)30-20-10reps Clean & Jerk 135/95lbs Double Unders
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Seven Rounds 10 Pullups 15 KB Swing 24kg 20 Box JumpOLY: Hang Snatch (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3-3)CF: Metcon (Time)3 Rounds 20m Prowler 120kg 15 HSPU 4" 5 Bar Muscle Ups
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)21-15-9reps Clean & Jerk 135lbs Bar Facing BurpeeOLY: Hang Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)21 - 15 - 9 Chest 2 Bar Pistols 24/16kg KBExtra: Metcon (Time)3 Rounds 1 Legless Rope Climb 12 Bar Facing Burpee
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 5 Bar Muscle Ups 15 Thrusters 95lbs 25 GHD Sit UpsOLY: Hang Snatch (1-1-1-1-1)