WOD @CROSSFITBULACH - 11. November 2019

REGULAR

WU: (10min)

50 DU / 100 SU

Then 3 Rounds

10 Good Mornings w. KB

10 Russian KB Swings

10 Goblet Squats

10 Reverse Lunges

A: (25min)

Back Squats

Work up to todays heavy set of 3 Reps

Btw. Sets 8-10 Weighted Push Ups

B: (25min)

'Hero Day'

'Wittman'

7 Rounds

15 KB Swings (24/16kg)

15 Power Cleans (42.5/30kg)

15 Box Jumps

METCON

WU:

50 JJ &

15m Bear Crawl

15m Inch Worm

15m Bear Crawl

15m Crab Walk

15m Bear Crawl

15m Lizard Walk

A:

KB Complex

3 Rounds

3 Single Arm Swings

3 Cleans

3 Presses

Work up and perform 3 Rounds each side

B:

For Time

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

K2E / T2B

KB DL

WB