CrossFit Effects – CrossFit

CF: Bench Press (3-2-2-1-1-1)

CF: Metcon (Time)

3 Rounds

15 HSPU

20 ALT DB Snatch 20kg

3 Rope Climb

Xtra: Metcon (Time)

3 Rounds

5m OH Lunge 95lbs

15m Hand Walk

5 Muscle ups

HOME: GZ 1.1 (AMRAP – Rounds and Reps)

Every Min on the Min 20min

30 Sec Plank (prone hold)

2 Wall Walks

1 Burpee