Pre class Mobility

Atarim

Strength: Legs & Pull

Deadlifts
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM

Superset with personal pullup program
then

Metcon:

“Bear Complex”*
* Consulte with your coach about the weight

 

Intermediate Crossfit

Independent part:
Shoulder mobility+warmup
then

Class 10:00.
EMOM FOR 14 Min
-even min 1 legless rope climb
-odd min
10 box jumps 60/50 cm
then

MetCon:
14 min AMRAP
25 Air squats
50 DU
200 m run

Post your results to the Whiteboard.