WOD

CFM – CrossFit Premium

a)
Every 30 seconds for 15 min
1 thruster (build up to a heavy single)

b) 0 – 10 min
„Fran“
21-15-9
thruster (40/30)
pullups

10-20 min
21-15-9
heavy kettlebell swings (32/24)
burpees

Basic CrossFit
a)
Snatch progression

b)
12 min Ascending ladder
1-2-3-4-5-6-…
power snatch + overhead squat
burpee