crossfit wod

Ort:
Freie Pl├Ątze: 15
Von: 03.12.2019 - 08:30:00
Bis: 03.12.2019 - 09:30:00

a) 5,4,3,2,1 reps
back squats (start @70% of 1rm and climb to a moderate single)

b) for time
50/35cal row
40 wall balls 20/14
30 pull ups
40/30cal row
30 wall balls 20/14
20 pull ups
30/25cal row
20 wall balls 20/14
10 pull ups

rx+ 30/20, chest to bar pull ups
scaled 14/10, jumping pull ups

FITNESS
a) 5 sets
3-5 back squats (climbing)
max strict pull ups

b) for max reps
3min wall balls 20/14
3min row (cal)
3min rest
2min wall balls 20/14
2min row (cal)
2min rest
1min wall balls 20/14
1min row (cal)

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