9/9-19 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 (Time)

4 runder

8 toes to bar

16 back squat 70/ 47 (fra gulvet)

24 box jump 30/ 24

TC-15

Sc1: Metcon (Time)

4 runder

8 toes to bar

16 back squat 50/ 35 (fra gulvet)

24 box jump 24/ 20

TC-15

Sc1: Metcon (Time)

4 runder

8 Hanging knee raises

16 back squat 30/ 25 (fra gulvet)

24 box jump/ step ups 20/ 20

TC-15