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''


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