(click on exercise for a video demo)

CrossFit W.O.D

Strength: Shoulder Press

A) Shoulder press 5x5xE.WT

B+) Push Press 3-3-3-3-3-3

MetCon: AMRAP

5 Minutes: Max KB Swing 32/24kg.

Rest 2 minutes

3 Minutes: Max Wall balls.

Rest 1 minutes

1 minute: Max Burpees

 

*Every time you drop the kb and/or Medball –  penalty of 20 burpees in the end of the wod.

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Strength & Accessory W.O.D

Strength:
Push Press: 5-5-5-5; +5*80% (From Last Set)
Back Squat: 5-5-5-5; +5*80% (From Last Set)


MetCon: Running “Jackie”
1000m run
50 Thrusters
30 Pull ups