CROSSFIT

WU

30S On / 15 Rest / 3 Rounds :

- Machine

- Plate Squat Hold

- Burpee broad jumps

- Dead hang

Strength:

A.

5 Sets:

- 3RM Back squat (5S pause )

B.

3Sets:

- 8 Sumo-Squat

- 6/6 Single Leg hip thrust + 10 Hip thrust

- 10 Calf raises

Conditioning:

For time :

21 - 15 - 9

- Wall balls

- HSPU

- Power clean

Into .

3 Rounds:

- 10 burpee bar touch

- 8 cal Machine

- 10 DB box step over

- 4 Sand bag over the shoulder