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CROSSFIT

WU

30”/ 15” x12

-Shuttle run

-Dead hang

-Alternatively v-ups

-Overhead bar hold

STRENGTH

A.

Every 2:30 x4

-5 Power clean

-5 Bend over rows

-5 Push press

-5 Floor press

B.

3x

-10 DB flies

-10 DB pull over

-10 Weighted dips

WOD

Every 3’/ 30” x5

-10/12 CAL

-10 Push ups to renegade rows

*Max reps pull ups /ring row

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