CrossFit Derby

0:00-15:00 3 Rounds: 20 box Jumps 24/20″ 10 Squat Cleans @60/40 20 Toes To bar   15:00-27:00 12 min AMRAP

A. FOR TIME: 100 V-SIT UPS EVERY 25 REPS 2 WALL WALKS   B. IN TEAMS OF 3 RELAY 100%

BASE AND ASCENT IN PAIRS Complete as many reps as possible in 9 minutes of: 50 Box jumps 24/20” 50

A.3 SETS: 30 SECONDS MAX TTB 30 SECONDS STRAIGHT BAR DIPS (BOX TRICEP DIPS) 30 SECONDS TOES THROUGH RINGS 30

BASE A. Power Snatch Technique Work (15 minutes)   ASCENT A. Build to a heavy Hang POWER snatch. + 3×2

**YOGA 10:15-11:15   CLASS WOD Hero Wod: ‘SAMAN’   For Time: 8 Rounds 13 Deadlifts 83/55kg 17 Wall Balls 400m

BASE AND ASCENT 0:00-15:00 3 Rounds for time: 400m run 20 hand release press ups 20 STOH @40/30   15:00-25:00

BASE A.Deadlift Technique Work   ASCENT A. Deadlift 1×6 @75% 1×4 @80% 1×3@85% ;rest as needed   BASE AND ASCENT

    In PAIRS   40 Squat Cleans @40kg/30kg (split However) 12 synchro Burpee Box Clear 24/20″ 100 Double Unders

BASE For max reps: 30 Seconds of Assisted Ring Dips Rest 30 seconds 30 Seconds of Toes to Bar/knee raises