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CROSSFIT

WU

30”/ 20” x9

-Shuttle run

-Burpee broad jumps

-Squat hold

STRENGTH

A.

Every 2’ x5

-8 Back Squat

-8 DB sumo- Squat

B.

-6/6 Back rack reverse lunges

-10 Heavy KB/DB/BB Hip thrust

WOD

Buy in:

-50 WB

4x

-12 CAL

-9 DB Deadlift

-6 Dual DB box step up

Cash out:

-50 WB

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