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WOD @CROSSFITBULACH - 14. März


ENDURANCE


Warmup: Amrap 9 10 GTOH 2 Shuttle runs 7 Wallballs 2 Shuttle runs 4 Burpees 20 SU A: 5 Rounds 3:00 On - 1:00 Off 750/ 500 m row Max Burpees over rower B: Amrap 20’ 1 Sled Push 10 cal Bike/ Ski 20 Box jumps 30 DU 40 m Shuttle run w. Down



REGULAR


WU: As a relay 1 Person: 1 Inchworm 3 Burpees 5 Airsquats 1.5 7 KBS 1 Person: 5 Deadlifts 5 Clean & Press 5 Hang Snatches 5 OHS Remaining people: jumping jacks A: Teams of 4 4 Rounds: 30 synchro DB Snatches 30 Burpees o. Bar - 30 OHS 30 synchro DB Squats 30 Cal Row - 30 C&J 30 Synchro DB STOH 30 Cal Bike - 30 Power Snatches 30 synchro DB Lunges 400 m run Buy-out: 30 synchro Devils Press


METCON


WU: 500 m row 50 Good mornings 5 Inchworms Wod Prep w. DBs A: 6 Rounds 10 DB Deadlifts 8 DB Cleans 6 DB Squats 4 DB Thrusters 2 DB STOH Cap 15’ B: 10-20-30-40-50 Wallballs Reverse Lunges Situps Buy-out: 10 strict pullups

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

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