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CROSSFIT

WU

- 10 Shuttle Run

- 10 Push Ups

- 10 Shoulder Taps

- 10 Air Squat

- 5 Empty bar power Clean

- 5 Empty bar shoulder to overhead

STRENGTH

A. (0- 5’)

- 1RM Power clean

(5 - 10’)

- 1RM Hang squat Clean

B. 18 - 16 - 14 - 12

- DB bench press

- Ring row

WOD

For time:

2x

- 20 CAL row

- 20 KB Swing

2x

- 20 CAL bike / Row / Ski

- 20 HSPU / Push ups

2x

- 15 Power clean

- 15 S2O

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