Slide Left Slide Right
6

3

4

2

Wod

CFM – CrossFit Premium

a)
Emom 10 min
even: 5-10 pull-ups
odd: 15-20 plank to pushup

b)
50 DB-hang clean & jerk (50/35)
40 calories
30 burpee toes to bar
20 devil’s press
10 wall climbs

BASIC CROSSFIT
a)
weightlifting

b) for time (in teams of 2)
50 deadlift (40/30)
40 hang power clean
30 front squats
20 shoulder to overhead
10 thruster
20 shoulder to overhead
30 front squats
40 hang power clean
50 deadlift

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