CrossFit Inua

From the Blog

28/10-19 WOD

CrossFit Inua – CrossFit

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Warm-up

Metcon

Basis Warm Up (No Measure)

2 runder:

– 1 min. løb

– 1 min. roning

Derefter

15 sit ups

15 Squat

15 Ring rows

15 burpees

Rx: Metcon (4 Rounds for reps)

4 x Amrap 3

15 wall balls 20/ 14

15 chest to bar

amrap squat clean

—- 2 min pause —-

1. Runde 70/48

2. Runde 80/55

3. Runde 90/61

4. Runde 100/70

Sc1: Metcon (4 Rounds for reps)

4 x Amrap 3

15 wall balls 14/ 10

15 pull ups

amrap squat clean

—- 2 min pause —-

1. Runde 40/30

2. Runde 50/35

3. Runde 60/43

4. Runde 70/48

Sc2: Metcon (4 Rounds for reps)

4 x Amrap 3

15 wall balls 14/ 10

15 pull ups/ ring rows

amrap squat clean 40/30

—- 2 min pause —-