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CROSSFIT

WARM UP

- 1’ Machine

- 10 Air Squat

- 20m walking Lunges

- 20m toe touches

- 5 Empty bar back Squat

- 5 Empty bar front squat

- 5 Empty bar sumo-deadlift


STRENGTH

5 x 3

Back Squat (3” Hold in the bottom)

4 x3

Heavy sumo-Dealing


WOD

For time:

4 Rounds:

- 10 KB Deadlift

- 20m KB front Rack Carry

- 1’ Elbow Plank

* Rest as needed

4 Rounds:

- 8 Front Squat

- 8 Front rack Alt Lunges

- 8 Dual DB box step overs

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