WOD 26/04/18



CrossFit

1.

warm up

600-400-200

run

10 swing bar

10 ohs @20-15


2.

AMRAP 15':

1 Ring / bar Muscle-ups

1 Squat Snatch @50-35

2 Ring/ bar Muscle-ups

2 Squat Snatch @50-35

3 Ring/ bar Muscle-ups

3 Squat Snatch @50-35

  • Up by (1) rep until finis

  • note: change muscle up with c2b if you can not

rest: 5'

3.

For Time

4 Thrusters @50-35

1 Rope Climb

8 Thrusters @50-35

2 Rope Climbs

12 Thrusters @50-35

3 Rope Climbs

Time Cap: 10 minutes

rest: 3'

4.

curl bar 5x8 rest:1'

curl db 4x10 rest:1'


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