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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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