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WOD @CROSSFITBULACH - 25. September 2019


REGULAR


WU:

5min AMRAP

30 Jumping Jacks

20 OH Lunges (10/5kg Plate)

10 Burpees


Then Warm Up for the Snatch Complex and focus on Shoulder Mobility and the OH Squat


A:

Power Snatch Complex

Every 2min for 5 Sets 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats


B:

Every 3min for 3 Rounds

25 KB Swings (32/24kg)

15 Wall Balls (20/16)

Max. DU/SU (Rest of Time)

Then 30sec Rest


C:

Tabata L-Hang




METCON


WU:

Rowing Games


A:

5' AMRAP


Burpee Jump Over Crawl Unders with a Partner


B:

20' AMRAP

10 Cal Row

10 Inverted Rows

10 Goblet Lunges

20 KB Swings

20 KB Thrusters

20 Sit Ups


C:

Leg Lifts Tabata w. Partner

Plank-Squat Tabata w. Partner




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