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WOD @CROSSFITBULACH - 14. Oktober 2019


REGULAR


WU:

5min AMRAP

30m Easy Jog

10 Squats

30m Easy Jog

10 KB Swings

30m Easy Jog

10 KB High Pulls


A:

Clean Pull + Power Clean + Front Squat

Work up to todays max in the Complex

2 + 1 + 2


B:

'Hero/Girl Mash Up'

20min AMRAP

1 Round of 'Cindy'

5 Pull Ups

10 Push Ups

15 Squats

1 Round of 'DT'

12 Deadlift (70/47.5kg)

9 Hang Power Clean (70/47.5kg)

6 Push Jerk (70/47.5kg)


C:

Rest




METCON


WU:

500m Row & Mobility


A:

DB Floor Press

5x5


Work up and perform 5x5 DB Floor Presses


B:

6' EMOM

1) 12 Push Ups

2) 45'' SU/DU


C:

18' AMRAP

10 Sit Ups

10 Jumping Lunges

10 Inverted Rows

10 KB Swings to Goblet Squats

10 KB Shoulder Press


2 Burpees every 3'

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