Strength
Warm up-
3 Rounds-
5 Hand release push ups
5 Triceps dips
Strength-
Dumbbell Bench press 5 x 5
Inclined dumbbell bench press 3 x 10
Incline dumbbell fly 3 x 10
Dumbbell triceps extension, Seated 3 x 10
Dumbbell kickback 3 x 15
CrossFit
Warm up-
400m Run
4 Rounds-
5 Jump Squats
5 Kettlebell swings
Skill-
Power Clean
Conditioning-
For time-
50 WallBall shots
40 Kettlebell swings
30 Box jumps
20 Power Clean
10 Lateral Burpees
Demo video-
Categories: WOD