CROSSFIT

WU

- 200m

- 10 Jumping Squat

- 10 Push ups

- 5 Empty bar back squat

STRENGTH

A. 4 x 2 Heavy back Squat

B. 40” Work Max Effort / 30”Rest x 9:

- Back Squat %50 From A. weight

- Max Deficit Hip thrust

- DB Wall-Sit Hold

WOD

FOR TIME: (cap18’)

Buy in: 150 SU

3x:

- 20 Alt. DB Snatch

- 16 DB Alt. front lunges

- 12 CAL