CrossFit WOD:

Skill: kipping pullup practice

MetCon: For time

30-20-10

-C2B pullup

–HRPU

–Front Squat 40/25


Strength & Accessory WOD:

Skill: Clean2Overhead Practice.

MetCon: “D.T.”

5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push jerks

Rx’d 70/50kg
*Ask coach for MOD.

 

Endurance W.O.D:

MetCon: Partner WOD, For time

P-1 work

P-2 Rest

 

100 KBS 24/16

100 T2B

100 Box jump

100 Pushpress 40/30

100 HPC 40/30