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CROSSFIT

WARM UP

- 01:00 machine

- 10 Jumping squat

- 20m toe touches

- 20m walking lunges

- 5 Empty bar power clean

- 5 Empty bar shoulder to overhead


STRENGTH

A. EMOM 5:

2 Power Clean +

1 Hang Squat Clean +

1 Split jerk


B. 3 rounds:

- 20m Farmers Carry

- 20m Overhead KB/DB Walk

- 10 KB/DB Deadlift


METCON

EMOM 20:

Min 1: 200m Machine

Min 2: 8 Power Clean

Min 3: 15 Wall-balls

Min 4: 00:30 Plank

Min 5: Rest

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