CROSSFIT

WU

30S On / 15 Rest / 2 Rounds ;

- Machine

- Plate Ground to overhead

- Ring row / Chin over the par hold

- Handstand hold

Strength: (20Min )

A.

5 Sets :

Bench press

- 5- 4 - 3 - 2 - 1

* Every Round:

- 6 Chin ups .

B.

5 Sets:

- 5 - 4 - 3- 2 - 1

- Deadlift

* Every Round:

- 6/6 Single DB bend over rows

C.

Conditioning:

For time :

A .

12 - 9 - 6

- Power snatch

- HSPU

B.

15 - 12 - 9

- power clean

- Ring Dips / Box Dips

C .

21 - 15 -9

- Cal Machine

- Shoulder to overhead