WOD @CROSSFITBULACH - 03. April 2019

REGULAR

WU:

3 Rounds

150m Row

5 Good Mornings

5 Deadlifts

5 Sumo Deadlift High Pulls

A:

Deadlift

Work up to todays 3RM (Tempo 3230)

B:

In a 5min window

Buy-in: 100 DU / 200 SU

Rest of Time AMRAP

12 Box Jumps Overs

12 Power Clean + Jerk (50/30kg)

5min Rest

In a 5min window

Buy-in: 60 DU / 120 SU

Rest of Time AMRAP

9 Box Jumps Overs

9 Power Clean + Jerk (50/30kg)

C:

Rest of Time Stretch

METCON

WU:

In Teams of 2 row 3 x 200 m

Round 1 Partner in Plank

Round 2 Partner in Wall Sit

Round 3 Partner in Bar Hang

Change after every Round!

A:

For Time

50 Air Squats

10 Burpees

40 Sit Ups

10 Burpees

30 Lunges (alternating)

10 Burpees

20 KB Swings

10 Burpees

15 m Bear Crawl

10 Burpees

20 KB Swings

10 Burpees

30 Lunges (alternating)

10 Burpees

40 Sit Ups

10 Burpees

50 Air Squats

B:

Tabatas