WOD 11.6

WARM UP 5 rnd
- Plank up & down 30"on-30"off
- Isometric Chin up 30"on - 30"off
- Isometric Push up (human overload) 30"on-30"off

CONDITIONING
A. 20' amrap of:
 
- 70 DU
- 60 Sit ups
- 140 SU
- 40 Reverse Lunge
- 30 Push Ups
- 20 Nose to wall

 B. Chipper

- 60 Burpee
- 35 Push up
- 60 Walking Lunge
- 35 Push up 
- 60 Knee to elbow
- 35 Push up
- 60 Squats

Cash out: Muscle up-Pull up-Stretching

CKB CROSSFIT PROGRAM