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CROSSFIT

WARM UP

- 2’ Machine

- 10 Jumping squat

- 20m Walking lunges

- 20m toe touches

- 20m Duck walk


STRENGTH

A. 5 - 5 - 4 - 4 - 3

- Back Squat

Then immediately into ..

2 x 10

- back Squat


ACCESSORIES

3 Sets:

- 10 BB Good mornings

- 6/6 BB back rack Reverse lunges

- 30” Weight Wall-Sit hold


WOD

For time:

21 - 15 - 9

- BB Thruster

- Box Jump over

* 1’ Machine

15- 12 - 9

- power Clean And press

- CAL

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