Quickfit
2x8 EMOM
20 box jumps
10 One legged burpees
1´break
15 Wall balls
30 Mountain climber

Skills Module - OWL
Power snatch
Clean and jerk

CrossFit
Skill / Strength: push press
6x4 with increasing weight. work in groups of 2.

Conditioning: TC: 18'
buy in: 100 DU/300 SU
then: 22-16-10
KBPS
ring dips
pull ups
then: buy out: 100 DU/300 SU

Light: 8/12 - box dips - banded pu
Rx: 16/24 - kipping
Advanced: 20/32 - strict

by Louie

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