CROSSFIT

WU

30” / 15” x12

-Shuttle Run

-Plate G2O

-Dead hang

-Overhead KB Hold

STRENGTH

A.

Every 90”/ 30”/ 5

-1 power clean

-2 Strict press

-2 Push press

*Remaining time max straight arm plank

B.

12- 9 - 6 - 3

-Pendally rows

-Pull ups

-Barbell biceps curls

WOD

For time:

30 - 20 - 10

-CAL

-Bench press

-HSPU (HRPU)