WOD @crossfitbulach - 14. November 2018

 

REGULAR

 

WU:

5min AMRAP

20 Jumping Jack

15 Air Squats

10 Good Morning into Squat w. BB

5 Inch Worm w. Push Up

 

A:

Back Squat

Work up to todays heavy 2RM (3sec down / 2sec pause in bottom position)

 

B: 

18min AMRAP

30 Push Press (95/65)

30 Box Jumps (24/20)

30 Push ups

30 Toes to Bar

 

C:

Rest of time Stretch

 

METCON

 

WU:

600 M Row

30 Dislocates

15 Baby Burpees

 

A: 

30 min AMRAP

10 Burpees

20 Push Ups

30 Sit Ups

40 (Goblet) Squats

50 Sec Plank

 

B:

10 Rounds

10 KB Swings

2 Burpees over the KB

 

C: 

3 x max Handstand Hold

3 x max Bar hang

 

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