Slide Left Slide Right
6

3

4

2

WOD


CFM – CrossFit Premium

a)
3 sets of
15 weighted situps
15 elevated side dips left side
15 v-ups
15 elevated side dips right side

b)
5 rounds of
10 strict pull-ups
100 double under
10 alternating hang db split snatches (50/35)
10 alternating hang db split clean and jerk (50/35)

Basic CrossFit
a)
skill: DB-movements (Snatch, clean and jerk, Devil’s press, Man maker)

b)
30 db-deadlifts
30 db-squats
20 alternating db-clean and jerk
20 alternating db-snatch
10 devil’s press
10 man maker

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