CrossFit Sport
1. practice power clean 10′
2. emom 5′, 5 hang power clean, 5 strict pull ups,
3. emom 8′, 1′ 10 thrusters, 2′ 12 wall ball, 3′ 10 thrusters, 4′ 12 wall ball, 5′ 10 thrusters………………………
CrossFit Advanced
1. in front of the clock for 21′
emom 5′, 10 thrusters, then you have 2′ to complete 20 pull ups,
emom 5′, 7 hspu, then you have 2′ to complete 30 pull ups,
emom 5′, 10 ohs 30/20kg, then you have 2′ to complete 40 pull ups
2. amrap 7′, 30 du, 20 back extensions, 10 burpees
