WOD 08/05/18

CrossFit

1.

warm up

not for time

800-600-400-200

row

10 ghd iperex

10 back squat @20/15

2.

ENDURANCE TEST (consegnare al team Muscle Academy i vostri risultati)

1 k assault air runner (Target <5')

rest: 3'

30/20 cal bike t.c. 40''

rest: 3'

100 du t.c. 1'

rest:5'

3.

For Time

3-9-15-21-15-9-3

Deadlifts @100kg/80 kg

burpees over the bar

1 ring muscle up (only one) + dip rep

Intermediate Option :

no muscle up, only ring dip

4.

bench press 4x5 @70% rest:1'