WOD @CROSSFITBULACH - 06. Januar 2020

REGULAR

WU:

6' AMRAP

6 Dislocates

6 KB Snatch

6 KB Swings

6 Goblet Squats

A:

Power Snatch

Work up to todays 2RM

B:

Teams of 3

150 Thrusters (95/65)

150 T2B

150 Burpees

(one Athlete must be planking and only one Athlete working at a time)

C: Rest of Time Stretch Out

METCON

WU:

2 Rounds

30M Easy Shuttle Run

15M Bear Crawl

30M Easy Shuttle Run

15M Crab Walk

A:

KB Complex

4 KB Clean

4 KB Swings

4 Goblet Squats

4 Goblet Thrusters

Work up and perform the complex as heavy as possible

B:

15' EMOM

1) 12 Push Ups

2) 45'' OH Hold

3) 12 DB Push Jerk

4) 45'' DU's

5) 12 Pull Ups

C:

8' AMRAP

Wall Balls

Performs 3 Burpees every 2 Min