CrossFit Sport
1. practice clean for 20′
2. for time
80 air squats
60 burpees
40 pull ups
20 power clean
10 wall climb
time cap 15′
CrossFit Advanced
1. every 2′ for 10′, 5 hang power snatch
2. every 4′ complete 15 burpees & 15 thrusters 40/20kg, repeat 3 rounds, 1st round burpees, 2nd round over bar, 3rd round facing the bar, thrusters must be unbroken.
3. 10′ shoulder mobility, 10′ hip mobility & squat therapy.
