WOD 6/3-2017

CrossFit Inua – CrossFit

Warm-up

WU: Get warm (No Measure)

3 runder:

20 broad jump

20 sit ups

3 rum bear crawl

10 pull ups

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)

50 Hollow rock

50 Superman rock

NOT for time