CROSSFIT

WU

- 1 Minute Machine

- 10 Air Squat

- 10 Push ups

- 10 Shoulder Taps

- 10 Ring Row

- 50 Skipping Rope

- 5 Empty bar deadlift

- 5 Empty bar power clean

- 5 Empty bar Shoulder To overhead

Strength:

A.

Every 90S / 5 Sets:

- 1 Power clean

- 1 Squat Clean

- 1 Front Squat

- 1 Split Jerk

B.

3 Superset :

- 5 Bench press

- 8 Chin ups

C.

Buy in :

- 500M Machine

5 Rounds ;

- 12 deadlift

- 9 Hang power clean

- 6 Shoulder to overhead

* Every Round:

- 40M KB Farmer Walk

Cash out :

- 500M Machine