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
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