WOD 21/08/18

CROSSFIT

1.

warm up

3 rnd nft

10 cal run

10 air squat

10 sit up

30'' prono plank

2.

AMRAP in 20 minutes

“Free Fall”

200 Meter Run

20/14 Calorie Row

20 Kettlebell Swings @24/16

20 Wallballs

rest 3'

3.

21-15-9

abmat sit up

thruster db @20/15

15-9-6

ghd sit up

thruster db @20/15

9-7-5

t2b

thruster db @20/15

rest 3'

4.

weighted dip 2 box

12 x 4 rest 1'

5.

french one arm db

12 x 3 rest 30''