CrossFit Sport
1. every 2′ for 10′, 5 reps front squat 75%
2. emom 5′, 10 kipping pull ups
3. amrap 8′, 10 push ups, 15 american swings, 20 air squats.
CrossFit Advanced
1. every 2′ for 10′, 1 hang power clean, 2 hang squat clean, 1 push jerk
2. emom 4′, max rep strict pull ups
3. emom 4′, 8-10 kipping pull ups
4. amrap 10′, 15 ohs 30/20kg, 15 sit ups, 15 american swings
