CROSSFIT

WU

-1’ Machine

-10 Air squat

-5 inchworm to push ups

-50 SU

-5 Empty bar power clean

-5 Empty bar S2O

STRENGTH

A.

Every 90” x5

-1 DL

-1 squat clean

-1 DL

-1 Hang squat clean

B.

3x

-10 Bend over rows

-10 Seated shoulder press

-10 Dips

WOD

For time:

40 - 30 - 20 - 10

-Single DB hang C&J

-Single leg v-ups

*Every round:

-4 Sandbag carry