CrossFit Inua

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30/9-21 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

6 thrusters 43/30

6 burpees

6 walk outs

—- 2 min pause —-

Amrap 6

5 thrusters 43/30

5 burpees

5 walk outs

—- 2 min pause —-

Amrap 6

4 thrusters 43/30

4 burpees

4 walk outs

Int: Metcon (3 Rounds for reps)

Amrap 6

6 thrusters 30/20

6 burpees

6 walk outs

—- 2 min pause —-

Amrap 6

5 thrusters 30/20

5 burpees

5 walk outs

—- 2 min pause —-

Amrap 6

4 thrusters 30/20

4 burpees

4 walk outs

Beg: Metcon (3 Rounds for reps)

Amrap 6

6 thrusters 20/15

6 burpees

6 walk outs

—- 2 min pause —-

Amrap 6

5 thrusters 20/15

5 burpees

5 walk outs

—- 2 min pause —-

Amrap 6

4 thrusters 20/15

4 burpees

4 walk outs

Bonus

Metcon (No Measure)

2 & 2

– 50 sit ups med medicin bold

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