WOD – 7. Oktober 2019

Crossfit

Warm-up
2 Rounds

1 Rope Climb (legless or L-Sit for Adv.)
5 R. MU Swings (Hips to Ring)
0:30 HS-Hold/Walk/Taps
5 Push Ups slow down Up fast
5 Inch worms

Strength
Bench Press (2-2-2-2-2-2-2-2)

Accessory
Bent over Barbell Rows
2 x 8-12

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00

5 Cleans 30/40kg
10 Burpees over Barbell
15 KB Swings 16/24kg
20 DU/40 SU

2:00 Rest

AMRAP 8:00

5 Push Ups
10 Pull Ups
15 air Squats

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