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WARMUP
50 Jumping Jack
10 Squat
10 Burpees
10 PVC Pass Thru/Lunge
10 SitUp
10 Back Extension
50 Jumping Jack
Samson Stretch

WOD EN FORCE
CrossFit Total
1RM Shoulder Press
1RM Back Squat
1RM Deadlift

WOD EN FORCE – Alternatif
1 – En 10 min, 2km rameur… le reste du 10 min AMRAP Double under.
2 – 50 Burpees Chest to Bar / 50 Burpees
3 – 2,5 km course

WOD
5 minutes AMRAP PushUp
4 minutes AMRAP Squat
3 minutes AMRAP KettleBell Swing
2 minutes AMRAP Everest Climber
1 minutes AMRAP Burpees

EXTRA
Max Wall Ball sans “casser”