WOD @CROSSFITBULACH - 27. November 2019

REGULAR
WU:
6min AMRAP
150m Row/Bike/Ski
30 Mountain Climbers
15 Shoulder Taps
10 KB Shoulder Press (light)
A:
With a Running Clock in 40 minutes
First 30min AMRAP (with a Partner)
30 DU / 60 SU
20 Box Jump Overs
10 Alternating DB Snatch (22.5/15kg)
*Partners alternate rounds
Then 10min to find a 1RM Hang Squat Snatch (each)
B:
Tabata L-Sit Hold
METCON
WU:
In Teams of 2
1200m Row
Partner in
Plank
Wall Sit
Bar Hang
A:
For Time with a partner, switch as needed, 22min cap
150 KB Swings
100 Burpees
Perform 6 Synchro Goblet Reverse Lunges whenever you switch
B:
12' AMRAP
5 Pull Ups
5 Sit Ups
10 Goblet Squats
6 Shoulder Taps
6 Band Pulls
C:
3x5 Chin Ups, followed by max Biceps Curls
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