CrossFit

Strength

4 Rounds:

10m Double KB OH Lunges

10 KB Holdout Wipers

Snatch

4 Rounds:

4 Snatch Balance

2 Squat Snatches

WOD

3 Rounds:

10 Power Snatches (45/30)

12 Burpees over the bar

Rest 3 Mins

Into

3 Rnds:

10 Thrusters (45/30)

10 Pull Ups

BFit

Strength

4 Rounds:

10m Double KB OH Lunges

10 KB Holdout Wipers

Sprints

4 x 200m

1 min rest between sprints

WOD

3 Rounds:

12 DB Snatches

12 Burpees over the bar

Rest 3 Mins

Into

3 Rounds:

10 DB Thrusters

12 Ring Rows

cfbadmin