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WOD @CROSSFITBULACH - 01. November 2019


REGULAR


'Open WOD'

'20.4'


For time: 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 10 Clean and Jerks 30 Single-Leg Squats (Pistols) 10 Clean and Jerks 30 Single-Leg Squats (Pistols) 5 Clean and Jerks 30 Single-Leg Squats (Pistols) 5 Clean and Jerks


Time Cap: 20min


Rx Weights:

Weight 1 = 43kg / 29kg

Weight 2 = 61kg / 38kg

Weight 3 = 83kg / 52kg

Weight 4 = 102kg / 65kg

Weight 5 = 124kg / 79kg

Weight 6 = 142kg / 93kg


Scaled Weights:

Weight 1 = 29kg / 15kg

Weight 2 = 43kg / 25kg

Weight 3 = 52kg / 34kg

Weight 4 = 61kg / 43kg

Weight 5 = 70kg / 52kg

Weight 6 = 83kg / 61kg


Good luck and have fun :)


https://www.youtube.com/watch?v=cWOSiDp_ye0




METCON


WU:

30 Dislocates and Wrist Warm Up

then

30m Bear Crawl

30m Crab Walk

30m Inch Worm

30m Lizard Walk


A:

20' EMOM

1) 10 Plank to Push Ups

2) 45'' weighted Wall Sit

3) 8 Goblet Squat-Lunges Combo

4) 45'' OH hold KB or Plate

5) Max SU/DU


B:

Bring Sally Up

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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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