WOD @CROSSFITBULACH - 12. Juli 2019

REGULAR

WU:

3 Rounds

25 Jumping Jack

25 Mountain Climbers

15m Bear Crawl

10 Push Ups

A:

Bench Press

Work up to 75% of your 1RM

Then Perform 5x3 Reps w.3sec pause in bottom Position

Btw. Sets Max. Flutter Kicks

B:

‘Hero Day’

‘Felix The Cat’

6 Rounds For Time

9 Burpees

9 Box Jumps

9 Pull Ups

9 Thrusters (40/30kg)

9 T2B

C:

Rest of Time Stretch Out

METCON

WU:

Row 800m in teams of 2, partner in plank

Perform 10 Burpees over the rower each when you finished

A:

Work on your strict Pull Ups

Use Bands, perform negative reps etc.

B:

35' AMRAP in teams of 2

60 Box Jumps

50 Russian KB Swings (heavy)

40 cal Row

30 K2E

20 Burpees

10 Pull Ups