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WOD @CROSSFITBULACH - 11. Januar 2020

ENDURANCE


Warmup: Amrap 9’ 10 KBS 5 jumps o. KB 10 GTOH w. KB 5 Deck squats w. jump

A: For Time Buy-in: 100/ 80 cal row 3 Rounds 15 Burpee Box Jumps 50 DU

B: For Time 5 Rounds 10 Wallballs 4 Shuttle Runs w. down



REGULAR


Warmup: Amrap 8’ Partner 1 - 200 m Row Partner 2 - 10 Pushups, 10 KBS, 10 KB DL -> switch when 200 m Row is done

Teams of 2

Buy-in: 1 mile Run (both partners go outside, 1 person runs 1 person rests)

3 Rounds: 20 Burpee Pullups 20 HSPU 20 Kettlebell Swings 20 Burpee Box jump overs 20 Waiter Squats 20 KB Pushpress

Buy- out: 1 mile Run

Cap 40’


METCON


Warmup: 2 Rounds 50 Airsquats 40 m Side shuffle 30 Mountain Climbers 20 Leg Swings

A: 4 x 10 Waiter Squats (per side) 3 sec pause in bottom -> Btw. the sets 80 m one arm Farmers Carry

B: For Time (Sprint!!!) 21-15-9 Burpees DB Snatches -Rest 2’- 9-15-21 DB Snatches Burpees

C: Amrap 2’ Airsquats Amrap 2’ Situps Amrap 2’ Pushups

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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