CROSSFIT

WU

30”/ 15” x12

-Machine

-Dead hang

-Overhead plate press

-Wall-sit Hold

WOD1

5x

-Find your heaviest 2RM bench press

Directly into..

3x

-10 Seated BB press

-10 Seated DB side raises

-10 DB Alt DB front raises

WOD 2

Every 2:30’ x3

A1:

-8 Shuttle Run

-5 CAL

-10 KBS

A2:

-6 KB Farmer Cary

-6 Burpee knee raises

-10 BB Shoulder press

A3:

-6 Power clean

-12 Push ups

-15 Air squat