CROSSFIT

WU

- 1’ Machine

- 10Squat

- 50 Skipping Rope

- 5 inchworm to push ups

- 20M bear crawl

- 5 Empty bar power clean

- 5 Empty bar shoulder to overhead

STRENGTH

EMOM / 6 Set:

- 2 Hang squat clean

* 1’ Rest

WOD:

A:

Every 2Min / 1 Rest / x4

- 12 DL

- 9 Hang power

- 6 Shoulder to overhead

* Max Cal Machine

* 2’ Rest

B:

Buy in :

- 100 Skipping Rope

For time:

21 - 15 - 9

- Wall-balls

- BJ

* Every Round:

* 20M Sand bag carry

21 - 15 - 9

- Goblet Squat

- KB Swing

- V-ups

* Every round :

- 20 M Farmers carry

- Cash out :

- 100 Skipping Rope