16/12-16 WOD

CrossFit Inua – CrossFit

Warm-up

wu: Get warm (No Measure)

3 runder:

20 broad jump

20 sit ups

3 rum bear crawl

10 pull ups

Metcon

wod: Metcon (Time)

3 RFT

20 box jumps 30/24

10 Deadlift 100/ 75

5 Bar/ ring muscle ups

Time cap 12

Bonus

bonus: 1000m Row (Time)

Max Effort 1000m Row