CROSSFIT

WU :

- 1 Minute Machine

- 10 Jumping Squat

- 10 Shoulder taps

- 10 Ring row

- 5 Empty bar bench press

Strength:

A.

5 Sets :

- 3 Bench press

* Every round :

- 10 DB Skull crusher

B.

3 Sets:

- 10 DB Flies

- 10 DB Pull overs

- 30S Straight Arm Plank

C.

Conditioning:

4 Rounds :

- 200M Machine

- 5 Clean and jerk

- 10 Knee raises

Into..

Buy in:

- 40 Ball slams

3 Rounds :

- 15 Dual DB Front Squat

- 12 Alternating DB Snatch

- 9 Devil Press