Barbell Warm Up
EMOM 5min
5 Thrusters (empty bar )
5 Down Ups
Strength
Heavy Clusters 1-1-1-1-1
WOD
3 rounds of “Crossfit Beep Test”
50 Cal Row
3 rounds of “Crossfit Beep Test”
50 Cal Row
3 rounds “Crossfit Beep Test”
1 round “Crossfit Beep Test”
7 Thrusters
7 Pull-Ups
7 Burpees
COMP (40/27kg , Chest To Bar Pull Ups ,Face Burpee over the bar )
RX (35/25 kg, Pull Ups ,Burpees over the bar lateral )
ITR ( 20/15kg , 35 Cal Row ,Jumping Pull Ups , Burpee )