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CROSSFIT

WARM UP

- 10 Shuttle Run

- 10 Air Squat

- 20m Duck walk

- 20m toes touches

- 20 lm bear crawl

- 5 Inchworm to push ups


STRENGTH

A. 5 x 4 Bench press

B. 4 x 10 Strict press

C. 15 - 12 - 9 :

- Chin Ups

- Weighted Dips

- Plate Russian Twist


WOD

For time:

3 Rounds:

- 21 CAL

- 15 Dual DB hang power Clean

- 9 Push ups

* 2’ Rest

3 Rounds:

- 21 DB Sit ups

- 15 Dual DB Deadlift

- 9 Dual DB Shoulder to overhead

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