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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)



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

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