30/9-21 WOD
CrossFit Inua – CrossFit
Warm-up
Basis Warm Up (No Measure)
2 runder:
– 1 min. løb
– 1 min. roning
Derefter
15 sit ups
15 Squat
15 Ring rows
15 burpees
Metcon
Rx: Metcon (3 Rounds for reps)
Amrap 6
6 thrusters 43/30
6 burpees
6 walk outs
—- 2 min pause —-
Amrap 6
5 thrusters 43/30
5 burpees
5 walk outs
—- 2 min pause —-
Amrap 6
4 thrusters 43/30
4 burpees
4 walk outs
Int: Metcon (3 Rounds for reps)
Amrap 6
6 thrusters 30/20
6 burpees
6 walk outs
—- 2 min pause —-
Amrap 6
5 thrusters 30/20
5 burpees
5 walk outs
—- 2 min pause —-
Amrap 6
4 thrusters 30/20
4 burpees
4 walk outs
Beg: Metcon (3 Rounds for reps)
Amrap 6
6 thrusters 20/15
6 burpees
6 walk outs
—- 2 min pause —-
Amrap 6
5 thrusters 20/15
5 burpees
5 walk outs
—- 2 min pause —-
Amrap 6
4 thrusters 20/15
4 burpees
4 walk outs
Bonus
Metcon (No Measure)
2 & 2
– 50 sit ups med medicin bold