Slide Left Slide Right
6

3

4

2

Wod


CFM – CrossFit Premium

a)
4-5 sets of
5-10 ring dips
5-10 barbell bent-over row

b)
1-2-3-4-5-6-7-8-9-10
toes to bar
10-9-8-7-6-5-4-3-2-1
deadlift (100/70)

Basic CrossFit
a)
skill: deadlift/kettlebell swings

b)
3 sets of
30 wallballs
20 burpee
10 sumo deadlift highpull

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