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'