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CROSSFIT

WU

-400m

-10 Air Squat

-5 inchworm to push ups

-10 Shoulder taps

-20m bear crawl

STRENGTH

A.EMOM 5’

-2 Split Jerk

B. 5 - 5 - 3 - 2 - 1

-Seated strict press

*Every set:

-10 seated Front plate raises

WOD

For time:

40 - 30 - 20

-Med -ball sit-ups

20 - 15 - 10

-clean and jerk

10 - 8 - 6

-Pull ups

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