THE SUSI&STROLCH COMP PICS ARE ONLINE!

WOD @crossfitbulach - 16. Januar 2019

 

REGULAR

 

WU:

5min AMRAP

15 DU / 45 SU

10 Jumping Squats

5 Burpees

 

A:

3-Position Clean

Build to a heavy Complex

 

Then Mobility and Warm Up for Clean

 

B:

For Time

16 Burpee Box Jump Overs

8 C2B Pull Ups

12 Burpee Box Jump Overs

6 C2B Pull Ups

8 Brupee Box Jump Overs

4 C2B Pull Ups

4 Burpee Box Jump Overs

2 C2B Pull Ups

 

C:

3x 8-12 Ring MU transitions

 

METCON

 

WU:

200 M Row, 20 Dislocates, 10 Navy Seal Push Ups

 

A:

20' EMOM

1) 15 KB Swings 24/16

2) 10 Diamond Push Ups

3) 15 Goblet Squats 24/16

4) 10 Burpees

5) 60 MT Climbers

 

B:

For Time

21-15-9-6-3

Box Jumps

Band Pulls

Wall Balls 

 

C: 3 x max Farmers Carry Hold

 

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