WOD 16.10.

Di 16.10 Strength Back Squat 3-3-3-3-3-3 CrossFit Workout For time: 30/20 Cal Air-Bike /Row 30 Dumbbell Power Cleans 30/20 Cal Air-Bike / Row 30 Dumbbell Shoulder-to-Overhead 30/20 Cal Air-Bike /Row 30 Dumbbell Front Squats Time Cap: 20 Minutes

WOD 15.10.

Mo 15.10 Warm Up: Coaches Choice Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps Chin Up   10-10-10-10-10  ( Beginners 20×1 Rep) 5 attempts at a max set of triple/double -unders 10  x  30 m Sprints