CrossFit Officine Milano 3

Monday

Warm Up

Group Dynamics and Mobility

Strength

THRUSTER – EMOM 10 ‘3 reps @ climbing weight every minute

WOD

5 Intervals 90 “ON, 90” OFF:

7 Thruster @ 95/65 lbs
5 C2B / Pull Ups

Wednesday

Warm Up

Group Dynamics and Mobility

Midline

3 Sets of:
10 TTB Strict
Rest 45 ”
8/12 GHD Sit Ups
Rest 45 ”
20/30 “L Sit on Parallette
Rest 45 ”

WOD

Rounds of 10:
10 UB * Wall Ball @ 20/14 lbs
5 Power Clean @ 155/105 lbs

* = Add 2 Power Cleans every time you break the WB in September

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