CROSSFIT

WARM UP

3 Rounds:

450m machine

10 Squats

5 KB swing

STRENGTH

6-6-4-4-2

Back Squat

30's Hollow Rock Hold in Between Each Set

WOD

3 Rounds for time:

5 Clean and Jerk

10 Burpees over the bar

15 Weighted Ab Mat Sit Ups (DB)

20 CAL Row