1. Warm up/mobilise
2. Strength
Bench Press - 2-2-2-2-2-2-2
3. WOD
08:00 CrossFit Endurance
1 mile Run
50 x Wall Balls (20/14)
40 x Box Jumps (24/20)
30 x Burpees
20 x Thrusters (50/30)
09:00 CrossFit
AMRAP 15 (5 rounds, 1 minute per station)
Teams of 3, 1 athlete at each station rotating each minute
Row (cals)
Push Jerk (45/35)
Box Jumps (24/21)
4. Recovery
Calf stretch
Chest stretch