CROSSFIT

WU

- 30S Machine

- 10 Air Squat

- 10 Push ups

- 10 Ring Row

- 10 Shoulder Taps

- 5 Empty Bar sh2oh

Workout 1 :

A.

EMOM/ 5 Min :

- 2 power clean

- 1 Push press

- 1 Push jerk

B.

3 Rounds :

- 10 DB Arnold Press

- 5/ 5 Front DB Raises + 10 Front raises

- 10 Dual DB Upright Row

C.

For time :

21 - 15 - 9

- KB Swing

- Strict barbell press

* Every round:

- 200 M Machine

15 - 12 - 9

- Chin ups

- Dual DB ALT. Plank Rows

9 - 7 - 5

- Sandbag Cleans

- heavy DB Farmer Carry