WOD 16/04/18



CrossFit

1.

warm up

3 rnd not for time

600m-400m-200m

run

10 ring t2b

20'' hs

10 ohs


2.

snatch pull 3x4 @80%

snatch balance 5-4-3 @70% @80% @90% rest:1'

block hang squat snatch 3x3 @70%

squat snatch + ohs 1+2 x3 @80%


rest:4'


4.

accumulate 16' bike

( 2' knees to chest parallels bar max unbroken rep, 8 set. every two minutes)


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