WOD @CROSSFITBULACH - 23. September 2019

REGULAR

WU:

3 Rounds

250m Row

15m Lunges

10 Shoulder Press w. DB

10 Goblet Squats

A: Cluster

Work up to todays 2RM

B:

For Time

16-14-12-10-8-6-4-2

2-4-6-8-10-12-14-16

T2B

Pistols

C:

3x 8-10 Skull Crushers

METCON

Row 500m & Mobility (Legs and Shoulders)

A:

DB/KB Bent Over Rows

Work up and perform 5x5 Reps

B:

10' EMOM

1) 12 DB T-Push Ups

2) 20 DB Squats (Front Rack Position)

C:

3 Tabatas

1) Wall Balls & Shoulder Taps

2) Burpees & Sit Ups

3) Farmers Carry (Hold the weights during the breaks)