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WOD @CROSSFITBULACH - 28. Februar 20

REGULAR


WU:

2 Rounds

250m Row

15m Walking Lunges

10 Jumping Squats

5 Shoulder Press w. BB


Then Warm Up and Prep for OH Squats


A:

OH Squats

Work up to todays 3RM


B:

'Hero Friyay'

'Three Wise Men'

4min AMRAP

5 Hang Squat Snatches (60/40kg)

10 Bar-Facing Burpees


-2 minutes Rest-


4min AMRAP

10 Power Cleans (60/40)

20 Pull-Ups


-2 minutes Rest-


4min AMRAP

15 Box Jump-Overs

30 Wall Ball Shots (20/14)


C:

3x 8-10 Skull Crushers




METCON


WU:

General Warm Up

then 5'

1-1

2-2

3-3

4-4

etc.

Burpee Box Jump Overs / Box Jump Overs alternating with Partner


A:

Weighted Push Ups/Push Ups

5x5


B:

25'

Buy In in teams of 2: 2000m Row

then AMRAP alone

5 Ring Rows/Inverted Rows

10 Lunges (weighted)

5 KB Swings to Thruster Combo

10 Banded Triceps Extensions

5 Squats (weighted)








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