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“CrossFit”
A.
4 Sets alternating
A1. 2 L-Sit legless rope climb (Slow negative)
A2. 30s Pancake stretch

B.
For time;
25 Wall balls 9/6
25 Calorie Row
25 Burpees over rower
25 Calorie Row
25 Wall balls 9/6

“Weightlifting”
A.
3 Sets
2x Clean & jerk 90%

B.
3 Sets
2x Clean pulls 105%

C.
Tabata x2
Plank
Russian twists

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