CROSSFIT

WARM UP

- 1’ Machine

- 10 Air squat

- 5 inchworm

- 20M toes touches

- 20M walking Lunges

- 5 Empty bar back Squat

- 5 Empty bar power clean

STRENGTH

5 Sets:

4 - 4 - 3 - 3 - 2 - 1

- Back Squat

20 - 15 - 10 - 5

- Sumo-Deadlift

- Reverse Lunges

- Single leg v-ups

EMOM WOD

Every 2:30 minutes for 15 minutes: (alternate between A & B)

A.

- 200M Machine

- 7 Deadlift

- 7 Power Clean

B.

- 200 / 170M Machine

- 10 Dual DB Snatch

- 10 DB-Sit ups