LITEFIT
12 min EMOM
Hanging from Bar- 30 sec hollow body hold
45 Sec Plank
30 sec Mountain Climber
45 sec Strict Pull-ups
TABATA 6X
Kb Swing
With2 KB, Front Rack Squats
Renegade row with KB
PushUps with hands on KB’s (use heavy KB’s)
KB Russian Twist
With 2 KB- Deadlifts
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CrossFit
a) skill warm up
kipping HSPU
b) squat clean
every 2 mins x 7 sets
5 reps
c) 15min AMRAP
5 Deadlifts 255/175lbs
6 Strict HSPU
7 Wall Balls 30/20lbs
Complete 1 full round before partner 2 can go