21/8-19 WOD

CrossFit Inua – CrossFit

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Warm-up

Basis hold warm up (No Measure)

3 runder:

1 min. løb

1 min. squat

1 min. burpees

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Amrap 20

20 DUs

20 Hang clusters 60/ 40

20 toes to bar

Sc1: Metcon (AMRAP – Rounds and Reps)

Amrap 20

20 DUs/ 100 singles

20 Clusters 50/ 35

20 Toes to bar

Sc2: Metcon (AMRAP – Rounds and Reps)

Amrap 20

100 singles

20 power clean thrusters 30/ 25

20 Hanging knee raises