WOD @CROSSFITBULACH - 01. November 2019

REGULAR

'Open WOD'

'20.4'

For time: 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 10 Clean and Jerks 30 Single-Leg Squats (Pistols) 10 Clean and Jerks 30 Single-Leg Squats (Pistols) 5 Clean and Jerks 30 Single-Leg Squats (Pistols) 5 Clean and Jerks

Time Cap: 20min

Rx Weights:

Weight 1 = 43kg / 29kg

Weight 2 = 61kg / 38kg

Weight 3 = 83kg / 52kg

Weight 4 = 102kg / 65kg

Weight 5 = 124kg / 79kg

Weight 6 = 142kg / 93kg

Scaled Weights:

Weight 1 = 29kg / 15kg

Weight 2 = 43kg / 25kg

Weight 3 = 52kg / 34kg

Weight 4 = 61kg / 43kg

Weight 5 = 70kg / 52kg

Weight 6 = 83kg / 61kg

Good luck and have fun :)

https://www.youtube.com/watch?v=cWOSiDp_ye0

METCON

WU:

30 Dislocates and Wrist Warm Up

then

30m Bear Crawl

30m Crab Walk

30m Inch Worm

30m Lizard Walk

A:

20' EMOM

1) 10 Plank to Push Ups

2) 45'' weighted Wall Sit

3) 8 Goblet Squat-Lunges Combo

4) 45'' OH hold KB or Plate

5) Max SU/DU

B:

Bring Sally Up