WOD @crossfitbulach - 20. November 2018

 

WU:

500m Row

Then 2 Rds with BarBell

7 Good Mornings

7 Front Squats

7 Deadlifts

7 Front Rack Lunges

 

Then work up to 65% of your 1RM Front Squat (10min)

 

A:

Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1

Set 1 / 3 reps @ 65% of 1RM Front Squat

Set 2 / 2 reps @ 70%

Set 3 / 2 reps @ 75%

Set 4 / 1 rep @ 80%

Set 5 / 1 rep @ 85%

 

B:

15min AMRAP

10 WallBalls (20/14)

15 T2B

20/17 Cal Row

 

C:

Tabata L-Sit Hold

 

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