CROSSFIT

WU

30S On / 15 Rest / x2

- Machine

- Air squat

- Wall-Sit hold

- Straight arm plank

Strength:

(17Min )

A.

x5

- 2RM Back Squat

B.

10 - 8 - 6 - 2

- Reverse lunges

- DB RDL

- DB Close stance Squat

Conditioning:

“26.3”

For time:

weight (29,34,38KG)

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes