WOD 09/04/18



CrossFit

1.

Warm up

3 RND NOT FOR TIME

300m run/air runner

10 x front squat @20/15 kg

20'' x l-sit parallettes

2.

barbell complex

2.1

2 Rnd 60%

2-2-2-2 rest: 1'

clean dl- down squat clean- hang squat clean- squat clean

2.2

2 RND 70%

2-2-2 rest: 1'

clean dl- hang squat clean- squat clean

2.3

2 RND 80%

2-2 rest:1'

clean dl - squat clean

2.4

2 rnd 60%

2-2-2 rest:1'

shoulder press - push press - push jerk

2.5

2 rnd 70%

2-2 rest:1'

push press - push jerk

2.6

2 rnd 80%

2-2

push jerk - split jerk

rest: 3'

3.

for time

21-15-9-6

30 x cal row

pull up

dip


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