WOD


Hilltop CrossFit – WOD

WARM UP

3 rounds or ROWLING. Land as close to 100 as possible. Over/under = no. of inchworm to burpee

–then–

EMOM 5mins

10sec beat swing + 3 thrusters (increase weight each round)

STRENGTH

2-: Hang Clean (2-2-2-2-2)

All working sets are to be with 10% of each other

CONDITIONING

Metcon (Time)

Run 800m

30 DB thrusters (22.5/15)

30 pull ups

POST WORKOUT

Lx ball mash glute med./outer hip 2mins /side