WOD

CFM – CrossFit Premium

a)
5 sets of
5 strict press
10-15 kipping progression (CD, CD, CD…)

b)
amrap 12 min
21-15-9-6-3
burpee
wallballs
boxjumps
then
max
burpee toes to bar

BASIC CROSSFIT
a)
squat

b)
21-15-9-6-3
db-squats
burpee over the DBs