WOD 08/09/18

CROSSFIT

1.

warm up

3 rnd nft

20 du

10 air squat

5 front squat @20/15

5 push jerk

2.

• AMRAP in 18 minutes

• From 0:00-10:00:

• 2-4-6-8-10-12-... Reps

• Chest-to-Bar Pull-Ups

• 4 squat clean @60/45

• Then, from 10:00-18:00:

• 2-4-6-8-10-12-... Reps

• ring t2b

• 4 push jerk @50/35

rest 5'

3.

for time

buy in 200 du

21-15-9

cal row

burpees target row

dip one bar

rest 3'

4.

french press bar 12 x 4 rest 1'

5.

french press one arm db 10 x 4 rest 1'

6.

diamond push up 8 x 3 rest 30''