CROSSFIT

WARM UP

- 01:00 machine

- 10 Air squat

- 5 inchworm

- 5 Empty bar squat clean

- 5 Empty bar Front squat

STRENGTH

a) Elizabeth

21 - 15 - 9

- Squat clean

- Dips

b) 15 - 12 - 9

* Bench press

* Pull ups

WOD

3 Rounds:

- 10 Cal Machine

- 15 Wall-balls

- 10 Shoulder to overhead

02:00 rest

3 Rounds:

- 200m machine

- 15 Push ups

- 10 Hang power Clean