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CROSSFIT

WARM UP

- 100M Machine

- 10 jumping squat

- 5 inchworm

- 5 empty bar back squat

- 5 empty bar deadlift


STRENGTH

A. 5 sets:

- 5RM Back Squat


B. 4 Sets:

- 7RM Deadlift


C. Accessories:

3 Sets:

- 12 KB / DB sumo-Squat

- 12 Alternating Reverse Lunges

- 12 Alternating Single leg V-ups


WOD

21 - 15 - 9

- Cal Machine

- Wall-balls

- Power Snatch

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