WOD @crossfitbulach - 28. November 2018

 

REGULAR

 

WU:

5min AMRAP

150m Row

5 Good Mornings into Squat w. BB

5 Shoulder Press

5 Snatch Balance

5 OH Squats

 

A:

OH Squat

Work up to todays 3RM (2sec down / 1sec pause in bottom position)

 

B:

For Time:

21-18-15-12-9

Hang Power Cleans (135/95)

Push Ups

Cals Row

 

C:

3x 10-12 Hammer Curls

 

METCON

 

WU:

3 Rounds

200 M Row

2 Burpees over the rower

 

A:

18 Min Amrap

30 Sit Ups

20 Air Squats

10 Walking Lunges

5 Burpees

 

B: 

4 Tabatas

1) KB Swings & Push Ups

2) Goblet Squats & Burpees

3) Wall Sit & High Knees

4) KB Thrusters & MT Climbers

 

1 Min rest between Tabatas

 

Rest of time Heavy Farmers Carry

 

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