WOD 19/9-2016

CrossFit Inua – CrossFit

Warm-up

WU: 1000m roning (No Measure)

Roligt 1000m roning
30 Med ball thruster

10 push up

3 rum bear crawl

Mob. Skulder & squat

Weightlifting

WOD: 1 RM complex crossfit inua (8-6-4-4-2-2-1-1-1)

Complex

1 Power Clean

1 Thruster

1 Jerk
Time cap 30 min

Bonus

Bonus: Metcon (AMRAP – Reps)

3 set max wall ball shots 20/14

Write total reps