CROSSFIT

WU

- 200m

- 10 Jumping Squat

- 30” Wall-sit hold

- 20m walking lunges

- 20m toe touches

- 5 Empty bar back squat

- 5 Empty bar barbell good morning

STRENGTH

A.8’ Work

- 2RM back squat (5”pause)

B. 10’ Work

3x:

- 6/6 Bulgarian split Squat

- 8 Deficit KB Sumo - Squat

- 8 Barbell good morning

CONDITIONING

A.

Every 3’ x3 Sets:

- 15 Air squat

- 12 DB Alternating lunges

* Remaining max CAL

* 1’ Rest

B.

Every 3’ x3 Sets:

- 15 DB Thrusters

- 20 v-ups

* Max DB Box Step ups

* 1’ Rest