CrossFit Sport
1. Dead lift 5-5-5-5
2. amrap 6′ 10 wall ball 10 American swings
3. 3 rounds for time of 15 pull ups/25 ring rows, 50 single under
CrossFit Advanced
1. amrap 5′ 1 wall climb, 5 burpee pull ups
2. 5 rounds of 10 burpees, 10 t2b, time cap 9′, remaining time amrap am. Swings 20/12 kg
3. 3×8 good mornings
3×12-15 weighted back extension
3×8 one leg dead lift with kb
4×10 bench press