WOD

CFM – CrossFit Premium

a)
EMOM 15 min
1st: 10 strict pullups ( 1 sec hold chin over bar)
2nd: 10 strict db-presses
3rd: 20 hollow rock

b) for time
3 rounds of
30 cal / 24 cal
20 db Step Overs (50/35)
10 devil’s press (50/35)

Basic CrossFit
a)
skill: kettlebellswings and deadlift

b)
5 rounds of
21 kettlebellswings
15 calories
9 burpee on the plate