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CROSSFIT

WU

30”/ 15” x12

-Shuttle Run

-Plate G2O

-Shoulder taps

-Elbow straight arm - plank

STRENGTH

A.

Every 2’ x5

-10 bar facing burpees

-1 Power clean

-1 Shoulder to overhead

-1 Hang power clean

-1 Front squat

B.

Every 90” x5

-2 Heavy DL

-20m Sand bag walk

WOD

2x

-15 CAL

-15 KBS

-15 CAL

-12 BJ

*2’ Rest

2x

250m

-15 DL

-250m

-12 Pull ups

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