WOD – 13. September 2019

Crossfit

Warm-up
2 Rounds
10 Air Squats
1 Rope Climb
7 Beat Swings
15 Lunges
0:30 Hamstring Stretch

Strength
Front Squat (3-3-3-3-3-3)

Accessory
Front Rack Box Step Ups
2 x 8-12

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00
5 Thrusters 25/35kg
5 Lateral Burpees over Barbell

2:00 Rest

AMRAP 4:00
5 Deadlift 50/70kg
5 Lateral Burpees over Barbell

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