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WOD @CROSSFITBULACH - 08. Januar 2020

REGULAR


WU:

100 JJ

then

2 Rounds

5 Hang Clean Pulls

5 Hang Power Clean

5 Front Squats

5 Hang Squat Clean


A:

Hang Squat Clean

Work up to todays 3RM


B:

For time

1000m Row

20 Burpees

20 Pistols

20 Pull Ups

20 Sit Ups

1000m Row


C:

Tabata L-Sit Hold



METCON


WU:

3' Rowing or Skipping Rope

then General Warm Up & Mobility


A:

20' AMRAP

w. a Partner

15 HR Push Ups

15 Box Jumps

15 KB Deadlifts

15 Sit Ups

Partner A rows 600 m while Partner B completes AMRAP, then change and continue where Partner B finished


B:

15' AMRAP

w. a Partner

10 OH Plate Lunges

10 Burpees over the Partner

10 Russian/American KB Swings Combo

Work alternating, always change after a full round


C:

Tabata

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