CROSSFIT

WU

30”/15” x12

-Machine

-G2OH

-Squat hold

-Dead hang

STRENGTH

EMOM 6’

2-2-2-1-1-1

-push press + spilt jerk

WOD

4x

-10 CAL

-10 DB squat cleans

-10 gorilla rows

2’ rest

3x

-15 KBS

-12 DB reverse lunges

-9 Sumo DL high pull

2’ rest

3x

-12 Dual hang DB snatch

-9 BJ over

-6 Burpee knee raise