WEDNESDAY

*CrossFit Health

Wednesday

a) Deadlift

7@ light

2x5@ 50%-65%

3x5@75%+

b) 8min Ladder

8-Hang Power Snatch 95/65

8-Burpee o bar

*add 2 reps per round

c) 4 rounds 30on30off

Box Dips

Bicep Curls

Deadball Cleans o Shoulder

*CrossFit Performance

Wednesday

a) Push Press Daily RM

allow 15minutes

10/7/5/3/2/1/1/1

b) 5 Rounds Cap 15

5/3 Ring Muscle Ups

7 Power Clean 165/115

14 HSPU

c) for time:

5 Legless Rope Climbs

30 DBL DB S2oH 22.5/15

60 DB Walking Lunges