WOD 12/05/18



CrossFit

1.

warm up

3 rnd not for time

400 run

10 front squat

10 sit up

10 elbow rotation


2.

Three 5-minute AMRAPs in 25 minutes

“Power Outage”

AMRAP 5:

Buy-In: 15 cal assault air runner

12 Power Cleans @50/35

4 Burpee Box Jump Overs

rest 5 minutes

AMRAP 5:

Buy-In: 15 cal assault air runner

8 Power Cleans @55/35

4 Burpee Box Jump Overs

rest 5 minutes

AMRAP 5:

Buy-In: 15 cal assault air runner

4 Power Cleans @60/40

4 Burpee Box Jump Overs


rest:5'


3.

deficit parallelettes hspu 5x5 rest:1'

hs 30'' x 4 rest:30''


4.

narrow bench press 3x10 rest:1'

dip parallele 3x6 rest:1'


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