Slide Left Slide Right
6

3

4

2

Wod


CFM – CrossFit Premium

a)
every 90 seconds for 15 min*
10-9-8-7-6-5-4-3-2-1
deadlift

*increase weight with each set to build to up to a heavy single in the last 90 seconds

b)
4 rounds of 3 min on / 1 min off
9 airsquats
6 deadlift (60/40)
3 pushpress (60/40)

BASIC CROSSFIT
a)
skill: squat

b)
4 rounds of 3 min on/1 min off
9 airsquats
6 gobletsquat (24/16)
3 burpee over the kb

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