9/4-16 WOD

CrossFit INUA – CrossFit

Warm-up

WU: Opvarmning (No Measure)

21-15-9

Burpees

squat

sit ups

Metcon

WOD: Metcon (4 Rounds for reps)

TEAM 3

4 x AMRAP 8

(3 min. ml. runder)

– Assault bike for cals. (reps)

– Rope climb for reps

– Wall balls 20/ 14 for reps

– Bænkpress for reps

(80%/ 50% BW)