7/4-16 WOD

CrossFit INUA – CrossFit

Warm-up

Crossfit Inua getting ready (No Measure)

Team 2×2

Row 15 cal – Amrap Air squat

Row 15 cal – Amrap Push up

Row 15 cal – Amrap Sit up

Row 15 cal – Amrap KB swings

Metcon

WOD: Metcon (Time)

3 runder

25 pull ups

25 Wall balls 20/ 14

25 Cal row

200m løb/ 400m assault bike

TIME CAP 13

(Hvis ikke man klarede time cap skrives 13 i minutboksen og det antal reps man manglede i sekundboksen)
200 Løb= 20 rep

400 bike= 20 rep

Metcon

Bonus: Metcon (No Measure)

10 x slæde