CROSSFIT

WU

30”/ 15” x12

-Machine

-Broad jumps

-Wall-sit

-Plate squat hold

STRENGTH

A.

5x

-3 Bottom squat

B.

3x

-10 Box squat

-1 Weighted wall-sit

-6/6 Single leg calf raises + 10 calf raises

WOD

Buy in:

-1000m

Then directly into..

21 - 15 - 9

-WB

-DB box step ups

12 - 9 - 6

-Dual DB devil press