CROSSFIT

WU

30”/ 15” x12

-Machine

-Plate Squat hold

-Broad jumps

-Wall-sit Hold

STRENGTH

A.

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

-Back Squat

-Reverse lunge

-Hip thrust

WOD

0- 4

-1RM Thruster (From the rack)

Directly into..

(4-7’)

-Max burpee over the bar

*3’ Rest

(10 - 14’)

-Max Distance Machine (Meter)

(14 - 17’)

-Max box Jump over