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CROSSFIT

WU

- 1’ Machine

- 10 Air squat

- 30” Squat hold

- 20m Toe touches

- 30” wall-sit hold

- 5 Empty bar back Squat

STRENGTH

5x:

- 8 Box Squat

* 6/6 deficit Split squat

ACCESSORIES

3x:

- 10 DB deficit stiff Leg DL

- 6/6 DB Deficit reverse lunges

- 12 Alt. single v-ups

CONDITIONING

For time:

* Buy in:

- 500m Machine

15- 12 - 9

- Hang power Snatch

- Box jump

* 1’rest

12 - 9 - 6

- Squat Clean

- Lateral burpees

*Score: time

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