CROSSFIT

WU

1’ Machine

10 Squat

10 Jumping jacks

10 Lunges

10/10 Single leg hip thrust

10 Knee raises

10 Sit-ups

STRENGTH

8-6-4-2

Squat clean

WOD

21-15-9

Back squat

Deficit Goblet squat

Deficit sumo squat

E4MOM x4

10/10 Deficit reverse lunges

10/10 Bulgarian split squat

10/10 Crusty lunges

Every round:

20 Hip thrust

C.

AMRAP 8’

10 WB

8 Dual DB RDL

6 BJO