WOD 9.6

2 rnd
WARM UP: 10' Mobitily circuit
- 1 min JJ
- 1 min Seal Jump
- 1 min Pogo Jump
- 1 min Squat to stand
- 1 min Push up pluses
- 1 min Spiderman
- 1 min Spiderman rotation
- 1 min SU 
- 2 min Wall Jump

CONDITIONING
Amrap 9'

Team 3 person
10'' Burpee over the bar
10'' Russian Swing (man)
10'' Diamond Push up (woman)

Rest 3'

10'' TTB
10'' Deadlift
10'' Muscle Clean

PART B
Thruster: Find 3RM Touch and go

 
B1 8' TO COMPLETE
50 Burpee Lateral
Muscle up 1RM (man)
Pull up 1RM (woman)

B2
Death by Wall Ball (woman)
Death by Front Squat (man)

Cash out : streatching

CKB CROSSFIT PROGRAM