WOD @CROSSFITBULACH - 03. Juli 2019

REGULAR

WU:

3 Rounds

20 Mountain Climbers

15 Superman

10 Goblet Squats w. KB

5 Burpees

A:

Hang Clean & Jerk

Work up to 70% of your 1RM

Then perform 6x3

(3sec pause in hang and Clean receiving position)

B:

21 Thrusters (50/35kg)

400m Run

15 Burpee Box Jumps

400m Run

9 Bar MU

400m Run

C:

3x 8-12 Bent Over Row

METCON

WU:

3 Rounds

30 JJ

20 Dislocates

10 Squats

A:

6' EMOM

1) 15 KB Swings

2) 15 KB Thrusters

3) 15 Push Ups

B:

30' AMRAP

200 SU

30 Goblet Squats

20 Pull Ups

10 Burpees

5 Man Makers

C:

3 x 8-10 Barbell Shoulder Shrugs