CROSSFIT

WU :

30S on / 15 Rest / 2 Rounds :

- Machine

- Air squat

- Burpee broad jump

- Plank knee to elbow

WOD

0- 15 Min :

18 - 15 - 12 - 9 - 6

- DB box step ups

- Wall-balls

- Med balls Sit ups

Then ..

15 - 23 Min :

* Build your heavy 2RM Back Squat

- Remaining Time :

For time :

A.

* 500M Machine

- 50 Walking Lunges

- 15 Hip thrust

- 5 Hang Squat Clean

B.

* 400M Machine

- 30 Walking Lunges

- 15 Hip Thrust

- 4 Hang squat Clean

C

* 300M Machine

- 10 Walking Lunges

- 15 Hip thrust

- 1 Hang Squat Clean