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