Crossfit W.O.D

 

Strength:

A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps

 

MetCon: 20 min AMRAP

3 HPC 60/40

5 S2OH

20 Situps

 

Ask coach for MOD

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Strength Accessory W.O.

Strength:
Front Squats 3-3-3-3-3-3
(20min time cap)

Push Press (From racks) 3-3-3-3-3
(time cap 30min)

Accessory:
Perform by ability of MR pull ups
0-5: 15 Pull ups
5-10: 25-50 Pull ups
10-15: 50-75 Pull ups
+15: 75-100 Pull ups

*15min time cap
**Rest as needed between sets.