CrossFit Inua

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Wod

CrossFit Inua – CrossFit

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Wall ball burpee warm up (No Measure)

Team 3

1 wall ball shot

1 burpee

Stå i ring kast wb til makker, lav en burpee.

5 min.

RX: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

INT: Metcon (AMRAP – Rounds and Reps)

Crossfit Open Wod (scaled)

12 min Amrap

150 WB 20/14

90 DU’s

30 C2B pull ups

BEG: Metcon (AMRAP – Rounds and Reps)

Crossfit Open Wod (scaled)

12 min Amrap

150 WB 14/10

90 Singles

30 Pull ups m/elastik el ring rows

Løbeopvarmning (No Measure)

Led

7 min. roligt løb

2 x 1 min sprint