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CROSSFIT

WU

30”/ 15” x8

-Machine

-Hand stand hold / Elbow plank

-Plate G2O

-Dead hang

STRENGTH

A.

15- 12 - 9 - 6

-Bench press

*Every set:

-10 Weighted push ups / push ups

B.

15 - 12 - 9 - 6

-Bend over rows

*Every set:

-10 Single Arm row

WOD

5x

-3 Sand bag cleans

-6 Renegade rows

-9 Pull ups

4x

- 10 CAL

- 5 Wall-walk/Inchworm to push ups

- 10 DB hang power clean

3x

- 50 Skipping rope

- 10 Weighted dips

- 10 Hang power snatch

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