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