WOD @CROSSFITBULACH - 11. Juni 2019

REGULAR

WU: 3 Rounds 250m Row 15m Lunges 15m Duck Walk 15m Bear Crawl 15m Frog Jumps A: Front Squats Work up to 80% of your 1RM Then perform: 6x3 (11X1) B: 8 Rounds 8 Hang Squat Snatches (95/65) 30 Double-Unders C: Stretch

METCON

WU:

2 x Row 200 m, 20 Dislocates, 20 light KB Swings, 2 Burpees

A:

Find todays 1RM DB Strict Press & 1RM Chin Up

B:

10' AMRAP

10 KB Thrusters

10 Burpees over the KB

10 Push Ups

2' Rest

10' AMRAP

10 KB Clean

10 KB Swings

10 Shoulder Taps

C:

Death by Burpees rest of the time