WOD – 9. September 2019

Crossfit

Warm-up
2 Rounds

0:30 Handstand Hold
8 Shoulder Press with empty Barbell
8 Overhead Squat
0:30 Hollow Hold
5 Beat Swings

Strength
Push Press (4 x 3 )
AHAP with the same weight

Accessory
Handstand Shoulder Taps
2 x 10 – 30

Metcon
Metcon (Time)
For time
12 Deadlifts 65% of 1RM
300m Row
10 Deadlifts 67%
400m Row
8 Deadlifts 70%
500m
6 Deadlifts 72%
600m Row
4 Deadlifts 78%
700m Row
2 Deadlifts 80%
800m Row

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