WOD @CROSSFITBULACH - 24. Januar 2020

REGULAR

WU:

500m Row

Then 3 Rounds

5 Clean Pulls

5 Muscle Clean

5 Power Clean

5 Thrusters

A:

Clean & Jerk

Work up to todays max in the Complex

1 Power Clean

1 Full Clean

1 Jerk

B:

'Hero WOD Friyay'

'Hammer'

5 Rounds for Time

5 Power Clean (60/40kg)

10 Front Squats (60/40kg)

5 Jerks (60/40kg)

20 Pull-ups

Rest 90 seconds between each round

METCON

WU:

3 Rounds

15m Bear Crawl

15 light KB Swings

15m Crab Walk

15 Air Squats

A:

Partner AMRAP

3 Rounds (30min total work)

PARTNER 1 - 5' Rowing

PARTNER 2 - 5' Amrap:

4 Burpees

6 Push Ups

8 Reverse Lunges

10 KB Swings

12 Squats

Always switch after 5'

Team which rows the longest distance wins!!

B:

100 Sit Ups for time