CrossFit Inua

From the Blog

WOD 11/12-2016

Posted under: WODS

CrossFit Inua – CrossFit

Warm-up

WU: CrossFit Inua warm up (No Measure)

Led

3 runder á 10-15 reps

– Sprællemand

– Squat jumps

– Dolphins

– Hollow rocks

– Superman rocks

Mob. squat

Mob. skulder

Metcon

WOD1: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon

WOD2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

WOD3: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon

WOD 4: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips