WOD @CROSSFITBULACH - 09. Dezember 2019

REGULAR

WU:

4 Rounds

30m Easy Jog

15m Lunges

10 Jumping Squats

5 Burpees

A:

Prep and Warm Up for WOD

B:

32min AMRAP

12 Hang Power Cleans (60/45kg)

9 V-Ups

12 Deadlifts (60/45kg)

9 Pull Ups (Strict)

12 DB Snatch (22.5/15kg)

9 HSPU

12 Box Jumps

9 Push Jerk (60/45kg)

12 Push Ups

METCON

WU:

2000m Row in teams of 2, partner in

Wall Sit, Plank or Bottom of Squat

A:

100 KB Swings for time

B:

8' EMOM

1) 10 Burpees

2) 16 Jumping Lunges

C:

20' AMRAP

10 FR Walking Lunges (DB or KB)

15 Sit Ups

10 Push Ups

15 Sit Ups

10 Push Press (DB or KB)

15 Sit Ups

10 Goblet Squats