D.N.F.

CROSSFIT

STRENGTH
Back Squat
20 reps @ 60%
20 reps @ 70%
Max reps @ 75%

WOD
0 – 7 mins
5 rounds:
30 double unders
12 shoulder to overhead 60kg / 40kg

7 – 13 mins
10 deadlifts 100kg / 60kg
10 bar facing burpees

13 – 15 mins
12 front squats 60kg / 40kg
18 hand release push-ups

BODY BLITZ

18 mins
20 step ups
15 sit-ups
10 push-ups
*every 3 minutes 2 rig runs