Warmup

500 m Run or Row
Paso de Oso + 12 HRPU x 2 sets
Circuito de saltos con 2 cajones pequeños+ 2 Medianos + 1 grande x 3 sets
Calentamiento para Power Snatch 12/10/8 Reps. hasta llegar al peso del wod

Metcon (Rondas y Reps)

A-WOD: 16 min AMRAP
15 Power Snatches (43/30 K.)
15 Lateral Burpees over the Bar
15 Box Jumps (60/50 cm.)
–Rest 40 sec after each completed round–

Weightlifting (Good Morning)

B-Auxiliary Strength: 3 Rounds not for time of:
Mountain climber x 16 Reps
Good Mornings x 15 Reps (40/25 K.)
Band Pull-Aparts x 15 Reps

ABDOMEN

C- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.