CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)15,12,9,6,3reps Run 200m Pull ups Clean & Jerk 43/30kg Sit up Rx+61/43kg Age GP 38/25kg Rx+53/35kgXtra: Snatch (1-1-1-1-1)Xtra: GZ 4.1 (Time)10 Rounds Run 200m 5 Burpee 10 Push Ups 15 Squats
CrossFit Effects - CrossFitCF: Metcon (Time)200 Double Under 100 Push Press 200 Sit Ups 100 Push Ups 200 Squats 100 Hip Ext 200 Double UnderXtra: GZ 3.6 (Time)GZ 3.6 3 Rounds 10 Alt Single Arm Devils Press 10 L Arm Thruster 30 Sit ups 10 R Arm Thruster Run 400m
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 3 Muscle Up 6 Squat Clean 9 HSPU Run 200m or Row 250mXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)CF,: GZ 3.5 (Time)Five Rounds 15 Sumo Deadlift High Pull 12 Push Press 9 Bar Facing Burpee Run 200m,
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1-1)CF: Back Squat (3-2-1-1-1)CF: Deadlift (3-3-3-3-3)Home: GZ 3.4 (Time)3 Rounds 20 DB Squat Clean Thruster 50 Double Unders
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 9 Squat Clean & Jerk 43/30kg 12 HSPU 15 Toes 2 Bar 200m Run 250m RowHome: GZ 3.2 (Time)50, 40, 30, 20, 10 reps DB Snatch Push Up Double Under
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)15-12-9reps Snatch 43/30kg OHS Run 400m Rx+ 61/43kg Age GP 38/25kg RX+ 53/35kgHome: GZ 3.1 (Time)Five rounds Run 200m 5 Deadlift 40/30kg 4 Power Clean 3 Front Squat 2 Push Jerk 1 Back Squat Rx+60/40kgXtra: Snatch (1-1-1-1-1)