Article of: Crossfit Tzafon

SMWOD: 3 Rounds For Time100 Kettlebell Swings100 Double Unders / 200 Rope jump100 Power Clean100 Push-UpsScaled: 3 Rounds of 50

Strength: EMOM 12minOdd: 40 Air SquatEven: 40sec Hollow Hold Metcon: For time50-40-30-20-10Weighted LungesSit Ups

Strength: E2MOM for 7 rounds12 Deficit Push Up20 Hollow Rocks Metcon: AMRAP 15min8 Handstand Push Up16 Squat Jump32 Mountain Climbers

Strength: E3MOM for 5 rounds16 Bulgarian Split Squat (8 each)20 Tuck UpsRest until the end if you finish Metcon: EMOM

Metcon: For Time:100 Air Squat90 Deadlifts80 Burpees70 Step Ups60 Sit Ups50 Jumping Lunges40 Power Cleans30 Handstand Push Ups20 Goblet Squat10

Strength: EMOM 15 min1) 5-8 Strict HSPU2) 10 Pistols R3) 10 Pistols L Metcon: 5 rounds of 3 min work,

Strength: EMOM 12 minOdd: 40 sec Weighted wall sitEven: 20 V Ups Metcon: AMRAP 20 min10 Snatch15 Burpee Over the

Metcon: 10 Rounds For Time12 Deadlift9 Hang Power Cleans6 Push Jerks*Every 3min, perform 20 Jumping Squat Body weight version: 10

Strength: EMOM 12minOdd: 6-10 Hand stand push upEven: 40sec Plank Hold (weighted) Metcon: For Time100 Double Unders / 200 Rope

Strength: 5 sets40 sec Chest to wall Handstand Hold20 Tuck Ups Metcon: 5 Rounds For Time16 Weighted Lunges12 Deficit Push