CrossFit Inua

From the Blog

7/6-21 WOD

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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 8

10 Deadlift 100/70

10 Burpees over bar

— 3 min. pause —

Amrap 8

10 shoulder press 43/30

10 pogo burpees over bar

— 3 min. pause —

Amrap 8

10 Thrusters 43/ 30

30 DUs

Int: Metcon (3 Rounds for reps)

Amrap 8

10 Deadlift 70/ 50

10 Burpees over bar

— 3 min. pause —

Amrap 8

10 shoulder press 30/20

10 pogo burpees over bar

— 3 min. pause —

Amrap 8

10 Thrusters 30/ 20

30 DUs

Beg: Metcon (3 Rounds for reps)

Amrap 8

10 Deadlift 50/35

10 Burpees over bar

— 3 min. pause —

Amrap 8

10 shoulder press 20/15

10 pogo burpees over bar

— 3 min. pause —

Amrap 8

10 Thrusters 20/15

90 singles

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