CROSSFIT

WU

1’ Machine

-10 Air Squat

-10 Alt V-ups

-10 Shoulder taps

-50 Skipping rope

STRENGTH

A.

Every 2’ / 30” x5

10-8-6-4-2

-Seated barbell press

-Floor press

*Remaining time:

-Max KB hold

B.

Every 90” / 30” x3

-10 CAL

*Remaining time:

-Max barbell bend over rows

WOD

21 -15 - 9

-KBS

-Shuttle run

*1’rest

15 - 12-9

-Sumo-DL high pull

-Pull ups

*Every round:

*50 Skipping rope