WOD 19/1-2017

CrossFit Inua – CrossFit

Warm-up

WU: Ready to work hard (No Measure)

21-15-9

Med ball thruster

Kb swing

Sit up

Lunges

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!

Bonus

Bonus: Metcon (No Measure)

Team x 2

50 sit up med bold