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CROSSFIT

WARM UP

- 10 Shuttle Run

- 10 Air Squat

- 5 Push ups

- 20 Skipping Rope

- 20m bear crawl

- 20m toe touches

- 5 Empty bar deadlift


STRENGTH

A. 5 - 4 - 3 - 2 -2 - 1

Deadlift

B. 3 Sets:

- 12 Bench Press

- 12 DB Seated Press

- 6/6 DB Renegade Rows


WOD

4 Rounds for time: (cap16)

- 250m Machine

- 15 Box jumps

- 12 Deadlift

* Remaining time:

- Max reps of Push ups

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