CROSSFIT

WARM UP

- 200m Machine

- 10 Jumping Squat

- 5 Inchworm to push ups

- 5 Empty bar thruster

- 5 Empty bar front squat

- 5 Empty bar squat clean

WOD1

STRENGTH & CONDITIONING

A.

AMRAP 3':

- 3 Hang power clean

- 6 HSPU / Push ups

* 1' Rest

B.

AMRAP 3':

- 3 Front Squat

- 6 Chin Ups

* 1' Rest

C .

AMRAP 3':

- 3 Squat Clean

- 6 Ring Dips / Box Dips

WOD2: (PARTNER)

3x :

- 30 Cal Machine (Split)

- 20 Sync Single DB Thruster

- 15 Sync DB Snatch