CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: CFX Complex 3.0 (AMRAP - Rounds and Reps)EMOM 20min 1 Deadlift 53/35kg 1 Clean 1 Hang Clean 1 Front Squat 1 Push Jerk Rx+71/53kg Age GP 43/30kg Rx+ 61/43kgHome: GZ 8.2 (Time)Five Rounds 200m Run 20 Alt DB Squat Clean Thruster
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsHome: GZ 8.1 (Time)30-26-20 reps Alt DB Snatch OH Walk Lunge Sit Up22.5/15kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Balance (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Metcon (Time)50-40-30-20-10reps Lunge Steps Push Ups Sit upsHome: GZ 7.6 (AMRAP - Rounds and Reps)20min AMRAP 15 Squat 10 Push ups 5 V Sit ups
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 12 HSPU 9 Squat Clean & Jerk 43/30kg 200m Run or 250m Row Rx+ 61/43kg Age GP 38/25kg Rx+ 53/38kgHome: GZ 7.5 (Time)3 Rounds 400m Run 20 ALT DB Hang Clean Split JerkXtra: Snatch (1-1-1-1-1)Xtra: Back Squat (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Clean (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Home: GZ 7.4 (Time)For time; 10 Rounds Run 200m rest 1 min
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)12-9-6-3reps Squat Snatch 43/30kg Pull ups Rx+ 61/43kg & C2B Pull Ups Age GP 38/25kg Rx+ 53/38kgXtra: Paused Front Squat (3-2-2-1-1-1)Home : Annie (Time)50-40-30-20-10 Double-unders Sit-upsGZ 7.3