WOD @CROSSFITBULACH - 03. Januar 2020

REGULAR

WU:

300M Row

20 Dislocates

10 Shoulder Openers

then 2 Rounds

5 Shoulder Press w. BB

5 Push Press w. BB

5 Push Jerk w. BB

A: 

Push Jerk

Work up to todays 2RM 

B:  

15-12-9-6-3 reps for time of:

power cleans (60/40kg)

Pull-ups

front squats (60/40kg)

Pull-ups

C: Rest of Time Stretch Out 

METCON

WU:

2 Rounds

50JJ

40 High Knees

30M Bear Crawl

20 Squats

10 Push Ups

A:

20' AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

20 KB Swings

25 cal Row

B:

15' AMRAP

3 Man Makers

5 KB Deadlifts

7 Box Jumps

9 Band Pulls

C:

Tabata