CrossFit Inua

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21/10-21 WOD

CrossFit Inua – CrossFit

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Warm-up

Basis Warm Up (No Measure)

2 runder:

– 1 min. løb

– 1 min. roning

Derefter

15 sit ups

15 Squat

15 Ring rows

15 burpees

Metcon

Rx: Metcon (3 Rounds for reps)

Amrap 6

8 back step lunges 50/35

8 T2B

8 russian swings 24/16

—-2 min pause—-

Amrap 6

7 Front squats 50/35

7 pull ups

7 burpees

—-2 min pause—-

Amrap 6

6 Back squats 50/35

6 Knees to elbow

60 DU’s

Int: Metcon (3 Rounds for reps)

Amrap 6

8 back step lunges 40/30

8 T2B

8 russian swings 20/12

—-2 min pause—-

Amrap 6

7 Front squats 40/30

7 pull ups

7 burpees

—-2 min pause—-

Amrap 6

6 Back squats 40/30

6 Knees to elbow

60 DU’s

Beg: Metcon (3 Rounds for reps)

Amrap 6

8 back step lunges 30/20

8 hanging Leg raises

8 russian swings 12/8

—-2 min pause—-

Amrap 6

7 Front squats 30/20

7 pull ups

7 burpees

—-2 min pause—-

Amrap 6

6 Back squats 30/20

6 Hanging knee raises

60 DU’s

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