CROSSFIT

WARM UP

2 Rounds:

- 1’ Machine

- 10 Jumping squat

- 10 Push ups

- 10 Sit ups

- 50 single under

STRENGTH

EMOM

Every 1:30 min for 9 mins:

3 Squat Clean

+ 3 Front squat

+ 3 Shoulder To overhead

+ 40m Overhead Farmer Carry

METCON

EMOM 18:

- Thruster

- Pull ups

- Plate Russian twist

- DB Power Clean

- Cal Machine

- Rest