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WOD @CROSSFITBULACH - 03. April 2019



REGULAR


WU:

3 Rounds

150m Row

5 Good Mornings

5 Deadlifts

5 Sumo Deadlift High Pulls


A:

Deadlift

Work up to todays 3RM (Tempo 3230)


B:

In a 5min window

Buy-in: 100 DU / 200 SU

Rest of Time AMRAP

12 Box Jumps Overs

12 Power Clean + Jerk (50/30kg)


5min Rest


In a 5min window

Buy-in: 60 DU / 120 SU

Rest of Time AMRAP

9 Box Jumps Overs

9 Power Clean + Jerk (50/30kg)


C:

Rest of Time Stretch


METCON


WU:

In Teams of 2 row 3 x 200 m

Round 1 Partner in Plank

Round 2 Partner in Wall Sit

Round 3 Partner in Bar Hang

Change after every Round!


A:

For Time

50 Air Squats

10 Burpees

40 Sit Ups

10 Burpees

30 Lunges (alternating)

10 Burpees

20 KB Swings

10 Burpees

15 m Bear Crawl

10 Burpees

20 KB Swings

10 Burpees

30 Lunges (alternating)

10 Burpees

40 Sit Ups

10 Burpees

50 Air Squats


B:

Tabatas



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

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