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WOD @CROSSFITBULACH - 03. Mai 2019



REGULAR


WU:

5min AMRAP

10 KB Swings (light)

10 Push Ups

10 Shoulder Taps (Push Up position)

10 Superman


A:

Bench Press

Work up to 60% of your 1RM

Then 5x5 @60%


B:

'Bechmark Friday'

'Angie'

100 Pull ups

100 Push ups

100 Sit ups

100 Squats


METCON


WU:

100 SU's, 100 JJ, 90m Bear Crawl, 90" Plank


A:

For time

Row 400m, 4 Burpees over the rower

Row 300m, 3 Burpees over the rower

Row 200m, 2 Burpees over the rower

Row 100m, 1 Burpee over the rower

Then start w. 100+1 and go up to 400+4


B:

20' AMRAP

10 Heavy KB Swings

10 (Weighted) Squats

10 Strict Pull Ups

10 (Weighted) Sit Ups

10 (Weighted) Push Ups

10 (Weighted) Burpees


Use weight plate of your choice if you do the exercises weighted


C:

Tabata







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

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