WED - 9.4.2019

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CROSSFIT

Skill -

9 Min E3MOM

  • L-Sits

Max Effort Time

Strength -

Bench Press

  • 3 Rep Max

-In 15 Min-

WOD -

For Time - 10 Min CAP

  • 21 Thrusters

  • 9 Toes To Bar

  • 15 Thrusters

  • 15 Toes To Bar

  • 9 Thrusters

  • 21 Toes To Bar

L1: 155/105, T2B
L2: 105/75, T2B
L3: 75/55, Toes Above Hips
L4: 55/35, Knees Above Hips

BOOTCAMP

Skill -

Turkish Get-Ups

8 Min EMOM

  • R Turkish Get-up

  • L Turkish Get-up

WOD -

For Time -20 Min CAP

  • 10 Double Kettlebell Deadlifts

  • 10 Plate Overhead Lunges

  • 10 Medball Cleans

  • 20 Double Kettlebell Deadlifts

  • 20 Plate Overhead Lunges

  • 20 Medball Cleans

  • 30 Double Kettlebell Deadlifts

  • 30 Plate Overhead Lunges

  • 30 Medball Cleans

  • 20 Double Kettlebell Deadlifts

  • 20 Plate Overhead Lunges

  • 20 Medball Cleans

  • 10 Double Kettlebell Deadlifts

  • 10 Plate Overhead Lunges

  • 10 Medball Cleans