13/12-16 WOD

CrossFit Inua – CrossFit

Warm-up

wu: Opvarmning (No Measure)

21-15-9

Burpees

squat

sit ups

Weightlifting

WL: Bench Press (20 minutter: 5-5-5-4-4-3-3-2-2-1- Find 1 RM)

Derefter: SUPERSÆT

5 runder: 5@80%+max reps@40%

Metcon

wod: Metcon (3 Rounds for reps)

Push ups:

3 sæt med max reps