CrossFit Effects – CrossFit

EVT 1: Metcon (AMRAP – Rounds and Reps)

Partner WOD

50-40-30-20-10reps

Double Unders

Sit Ups

Then

30 Snatch 135/95lbs

Score 330 Reps + 1 Rep for every sec under 10min Cap

No 4pm Class today

EVT 2: Metcon (AMRAP – Rounds and Reps)

30-20-10reps

Burpee Box Jump 24/20″

C2B Pull up

Then

30 Clean & Jerk 135/95lbs

Score 150 reps + 1 rep for every sec under cap

EVT 3: Metcon (AMRAP – Rounds and Reps)

15 Push Press 135lbs

15 HPC 135lbs

15 Deadlift 135lbs

12 Push Press

12 HPC

12 Deadlift

9 Push Press

9 HPC

9 Deadlift

Score 108 reps + 1 rep for every sec under 10 min Cap

EVT 4: Metcon (Time)

15 KB OHS 16/12kg

15m Handstand Walk

30 Pistol Squats

15m Handstand Walk

12 KB OHS 16

15m Handstand Walk

24 Pistol Squats

15m Handstand Walk