CrossFit Effects – CrossFit

CF: Metcon (Time)

10 Pull-ups

10 Two arm KB swings 16kgs KBs

10 Pull-ups

10 Right arm push-presses 20kg DB

10 Pull-ups

10 Left arm push-presses

10 Pull-ups

10 Right arm snatches 20kg DB

10 Pull-ups

10 Left arm snatches

10 Pull-ups

(RX+ C2B Pull ups)

CF: Back Squat (5-5-5)

Extra: Metcon (Time)

Three Rounds

20m Prowler 100kg

10 Burpee box Jump Over 24″

5 Bar Muscle ups

Rest 3minutes