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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