Slide Left Slide Right
6

3

4

2

WOD


CFM – CrossFit Premium

a)
4 sets of
10 elevated stiff leg deadlift (moderate weight – no contact with the floor)
10-15 single leg hip thrusts (back on a bench)

b) 4 rounds of
amrap 4 min/2 min off*
max burpee over the bar

*buy in:
3 rounds of
9 deadlift (50/35)
7 hang power clean
5 thruster

Basic CrossFit
a)
skill: Squat

b)
4 rounds of
4 min on/2 min off*
max burpee

*buy in
3 rounds of
3 devil’s press
5 db-pushpress
7 db-squats

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