CrossFit Inua

From the Blog

11/9-19 WOD

CrossFit Inua – CrossFit

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Warm-up

Crossfit Inua getting ready (No Measure)

Team 2×2

Row 15 cal – Amrap Air squat

Row 15 cal – Amrap Push up

Row 15 cal – Amrap Sit up

Row 15 cal – Amrap KB swings

Metcon

Rx: Metcon (5 Rounds for reps)

Amrap 3

– Pull ups

—2 min. pause—

– Deadlift 102/ 70

—2 min. pause—

– burpees

—2 min. pause—

– Squat clean 70/ 45

—2 min. pause—

– KB swings 24/ 16

Sc1: Metcon (5 Rounds for reps)

Amrap 3

– Pull ups

—2 min. pause—

– Deadlift 80/ 60

—2 min. pause—

– burpees

—2 min. pause—

– Squat clean 50/ 35

—2 min. pause—

– KB swings 20/ 12

Sc2: Metcon (5 Rounds for reps)

Amrap 3

– Pull ups

—2 min. pause—

– Deadlift 60/ 40

—2 min. pause—

– burpees

—2 min. pause—

– Squat clean 40/ 30

—2 min. pause—

– KB swings 12/ 8

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