Crossfit WOD

Strength:

1. Deadlift 5x5xEW
2. Deadlift 5x5x95%
3. Romanian Deadlifts 4×8-12×50-75%DL

MetCon: Partner WOD

• 400m farmer carry 24/16
• 60 one arm KB pushpress
• 100 American KBS
• 60 Goblet Squat
• 400m Farmer carry 24/16

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Endurance WOD

ROB O’s “kalsu”

For time

• 100 Power clean 100/70 kg
• EMOM 5 Burpees

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Strength & Accessory WOD
Strength:
Pull-ups 5*3*80% 1RM (90%3RM)
Hang Split Clean 5*3*75% (1RM)

MetCon: 3RFT
10 Burpess
15 Wall Balls
400m Run