WOD @CROSSFITBULACH - 08. November 2019

REGULAR

Open WOD

'20.5'

The last Open WOD of 2019 has arrived!!

Rx:

For Time

40 Muscle-Ups 80 Cal Row 120 Wall Balls (20/14)

Scaled:

For Time

40 Chin Over Bar Pull Ups 80 Cal Row 120 Wall Balls (14/10)

*Time Cap 20min

https://www.youtube.com/watch?v=IXeFBaQj-Y0

METCON

WU:

80 JJ & Mobility

then

5' AMRAP

5 Squats

10 Shoulder Taps

5 Sit Ups

A:

Weighted Push Ups in teams of 2

3x8

8 Burpees over the partner (in plank) between sets

Help loading the weight on your partners back

B:

15' EMOM

1) 12 KB Thrusters

2) 45'' Rowing (hit)

3) 15 KB Swings

4) 45'' SU/DU

5) 12 Goblet Lunges

C:

2 Tabatas

1) Wall Sit & Shoulder Taps alternating

2) Farmers Carry (try to hold weights during the breaks)