WOD @CROSSFITBULACH - 14. Oktober 2019

REGULAR
WU:
5min AMRAP
30m Easy Jog
10 Squats
30m Easy Jog
10 KB Swings
30m Easy Jog
10 KB High Pulls
A:
Clean Pull + Power Clean + Front Squat
Work up to todays max in the Complex
2 + 1 + 2
B:
'Hero/Girl Mash Up'
20min AMRAP
1 Round of 'Cindy'
5 Pull Ups
10 Push Ups
15 Squats
1 Round of 'DT'
12 Deadlift (70/47.5kg)
9 Hang Power Clean (70/47.5kg)
6 Push Jerk (70/47.5kg)
C:
Rest
METCON
WU:
500m Row & Mobility
A:
DB Floor Press
5x5
Work up and perform 5x5 DB Floor Presses
B:
6' EMOM
1) 12 Push Ups
2) 45'' SU/DU
C:
18' AMRAP
10 Sit Ups
10 Jumping Lunges
10 Inverted Rows
10 KB Swings to Goblet Squats
10 KB Shoulder Press
2 Burpees every 3'
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