CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 rep MaxCF: Metcon (Time)Five Rounds 3 Muscle Ups 6 KB Swing 32/24kg 9 Thrusters 61/43kg 30 Double UndersXtra: Metcon (Time)5 Rope Climb 50 Cal Echo 4 Rope Climb 40 Cal Row 3 Rope Climb 30 Cal Ski
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps Run 200m Deadlift 225lbs Push Up Sit upOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20min 10 Partner Deadlift 150/100kg 10 Wall Ball Pass 10/6kg 20 Alt Push Press 60/43kg 1up/1down.
CrossFit Effects - CrossFitCF: Overhead Squat (5-5-5-5-5)CF: Metcon (Time)3 Rounds 15 HSPU 10 T2B 10 Devils Press 20/12.5kg 2 Rope Climb 200m RunOLY: Snatch (1-1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Push Press (5-3-1-1-1)CF: Back Squat (5-3-1-1-1)CF: Deadlift (5-3-1-1-1)Extra: Metcon (Time)3 Rounds Peg Board 10m Front Rack Walking Lunge 95lbs 25 Push Press 95lbs
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)3 Sets @75-80% 1 RMCF: Metcon (Time)3 Rounds 20 ALT DB Squat Clean Split Jerk 20/12.5kg 10 Muscle Ups 100 Double UnderOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3-3)