WOD 06/04/18


CrossFit

1.

Warm up

3RND NOT FOR TIME

Ring row 10

front squat 10 @20-15 kg

cal 20


2.

AMRAP 15'

2.1

2 muscle up

4 clean & jerk @55kg-45kg

8 america swing @32kg-24kg

2.2

4 strict pull up

4 clean & jerk @55kg-45kg

8 america swing @32kg-24kg

2.3

6 kipping pull up

4 clean & jerk @55kg-45kg

8 america swing @32kg-24kg

rest: 4'

3.

4 RND for time

30 cal air runner/row

10 wall ball @9kg

4.

narrow bench press 5x5 rest: 1'

curl bar 5 x 5 rest: 1'

db curl alternate 5 x 10 rest: 1'


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