WOD 11/11-2016
CrossFit Inua – CrossFit
Warm-up
WU: Get warm (No Measure)
3 runder:
20 squat
20 sit ups
3 rum bear crawl
20 sek. hand stand
Metcon
WOD: CF Inua benchmark #3 (CrossFit Inua) (AMRAP – Rounds and Reps)
AMRAP 12
3 Front squat 61/43
4 Hang power clean 61/43
5 HSPU
Speed is the key word – don’t go heavy go fast!