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