WOD @CROSSFITBULACH - 02. Oktober 2019

REGULAR

WU: 6min AMRAP 15m easy Jog 15 KB Swings (light) 15 KB DL High Pulls (light) 15 KB Snatch (light) A: Push Jerk Work up to 80% of your 1RM Then perform 6x2 Btw. Sets 8-10 weighted Push Ups

B: For Time 45 Thrusters (40/30kg) 45 Pull-Ups C: Rest

METCON

WU:

Run 400m/Row 500m

then 2 rounds

30 JJ

20 MT Climbers (each)

10 Squats

5 Burpees

A:

10' EMOM

1) 20 DB/KB Thrusters

2) 12-15 Burpees

B:

25' AMRAP in teams of 2

30 Sit Ups

30 Goblet Squats

30 Push Ups

30 Goblet Lunges

30 Pull Ups

30 Wall Balls

30 Band Pulls