Crossfit W.O.D

Strength:

A) Back Squat 5*5*5EW
B) Back Squat Establish 5RM
C+D+E) Front Squat establish  5RM

MetCon: 10min AMRAP

6 Pull Ups
9 Thrusters

A) J. Pull ups-20/15kg
B) Pull ups by ability – 30/20kg
C) 42.5/30kg-Pull ups
D) 42.5/30kg- C2B Pull Ups
E) 50/35kg-C2B Pull ups

Ask coach for MOD.

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Strength Accessory W.O.D

Strength:
Power Clean establish 3 rm
(25mi cap)

MetCon:
6 Rounds of
3 Hang power Cleans (50-70% 3RM clean)
9 Burpee Pull ups

*30 sec. Rest between rounds
** 20min time cap.