CROSSFIT

WARM UP

30” ON / 20” OFF x 9 :

- machine

- Overhead Bar hold

- Shoulder taps

STRENGTH

5 Sets:

- 2 Deadlift

+ 1 Squat Clean

+ 1 STOH

Then directly into ..

- 30 med-ball DB bench press

- 30 DB triceps extension

- 30 Alternating Single Leg v-ups

WOD

For time:

- 100 Skipping Rope

- 400m Machine

- 15 Shuttle Run

Then directly into ..

10 Rounds:

- 2 Heavy Clean and jerk

- 4 Pull ups

- 6 Box jumps over (Scaled: 6 DB step over)

- 8 Hand rereleased Push ups