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