CROSSFIT

WARM UP

- 10 Shuttle Run

- 10 Air squat

- 50 Skipping Rope

- 20m walking Lunges

- 20m toe touches

STRENGTH

5 Sets:

- 6 Back Squat

- 6 Strict pull ups

Then ..

5 Sets:

- 6 Strict Press

- 10 weighted Dips

WOD

For time :

5 - 10 - 15 - 20 - 25

- Alt. DB Snatch

- DB Deadlift

5 - 4 - 3 - 2 - 1

- inchworm to push ups