WOD

CFM – CrossFit Premium

a)
5 sets of
10-20 banded pull aparts
10-20 reverse snow angels
10-20 ring row

b)
50-40-30-20-10
double handed hang db-clean jerk (50/35)
25-20-15-10-5
pullups

Basic CrossFit
a)
Gymnastics

b) for time
40-30-20-10
Kettlebellswings
20-15-10-5
pushups