WOD 14/11-2016
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
WOD: CF Inua benchmark #4 (Crossfit Inua) (Time)
10 RFT.
7 SDHP 43/30
7 Front squats 43/30
7 Push Jerk 43/30
Time cap 15 min.
Bonus
Bonus: 3 min burpees (AMRAP – Reps)
Amrap 3
Burpees