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CROSSFIT

WARM UP

30''/ 20''x6

- Machine

- Plate squat hold

- Overhead bar hold


STRENGTH:

12'

EMOM 6:

- 3 Deadlift

EMOM 6:

- 3 Shoulder to overhead (Split / push jerk / push press )


CONDITIONING

Every 3'/ 1'x4

A.

- 300m Machine

* Max reps single

-DB step over

B.

- 15 Clean and press

* Max reps

-pull ups / low bar pull ups / Ring row

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