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WOD @CROSSFITBULACH - 24. Juni 2019


REGULAR


WU:

400m Run

Then 2 Rounds

15m Lunges

15m Bear Crawl

15m Duck Walk

15m Crab Walk


A:

Front Squats

Work up to todays 3RM


B:

2 Rounds For Time

150 DU / 450 SU

50 Thrusters (20/15kg)

35/25 Cal Row


C:

3x 10-12 Reps Bent Over Rows w. DB



METCON


WU:

Jog 1200m in teams of 2

1 round together

1 round partner1 rowing

1 round partner2 rowing


A:

7' AMRAP

21 Box Jumps

14 KB Squat Clean

7 K2E


Rest 2'


10' AMRAP

20 Burpees

10 KB Swings

20 WB


Rest 2'


5 Rounds for time


10 Pull Ups

10 KB Thrusters

10 Push Ups


B:

100 Sit Ups for time

First finisher - 2 Burpees

Second finisher - 4 Burpees

Third finisher - 6 Burpees

etc.





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