Wod 5/6

Strength
Benchpress
6 reps at 65%
4 reps at 75%
4x4 reps at 85%
 
Metcon
16min EMOM
Odd minutes
15 Kettlebell swings 24/16 (Lagom swing)
2 Muscle ups
Even minutes
15 Wallballs 9/6kg
Max box jump overs
Score= Box Jump Overs
 
L1: RX
L2: 1 Muscle Up
L3: 20/12kg, 7 pull ups, 6/4kg wallballs, low boxes
L4: 16/8kg, 10 Ring Rows, 6/4kg wallballs, airsquats instead of boxjumps

CrossFit Basic
 

Metcon
16min EMOM
Odd minutes
15 Kettlebell swings 16/8kg (Lagom swing)
5 jumping pull ups
Even minutes
15 Wallballs 6/4kg
Max air squats

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