CROSSFIT

WU

30”/ 15” x8

-Shuttle Run

-V-ups

-Inchworm to push ups

-Dead hang

Every 4’ / 30”

STATION 1:

-50 Chin ups

STATION 2:

-500m

STATION 3:

-40 Burpee BJ

STATION 4:

-500 SU

CORE

30” / 15” x15

-max wall-walk

-Max L-Sit hold

-Max rope climb /ring row

-Max weighted elbow plank

-Max Ring dips / box dips