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