WOD 16/10/18



1.

warm up

3 rnd nft

10 cal row

10 dl @20/15

5 floor rc

20 walking lunges



2.

DORK (FLORIAN)”

CROSSFIT FLORIAN HERO WOD

AMRAP in 20 minutes

33 calorie Row

15 Deadlifts @102/70

4 Rope Climbs


rest 4'


3.

180924”

"TEAM SERIES 18.4

5 rounds for time

50 double-unders

50-ft. single-arm overhead lunge

Men: 22 kg dumbbell

Women: 15 kg dumbbell


rest 5'


3.

3 rnd

2' on 1' off

cal skierg

cal run

ghd sit up


rest 4'


4.

curl bar

12 x 3 rest 1'


5.

hammer curl db

15 x 3 rest 1'


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