HERO WOD 13.11.17

-CROSSFIT RX
MIDLINE
3 sets of:
1’ max reps Abmat Sit Ups
1’ Plank Hold
1’ rest
HERO WOD “DANNY”
AMRAP 20′ of:
30 Box Jumps 60/50 cm
20 Push Press 50 kg
30 Pull-ups
-CROSSFIT INTERMEDIATE
MIDLINE
3 sets of:
45″ Abmat Sit Ups – 15″ rest
45″ Plank Hold – !5″ rest
1’ rest
HERO WOD HALF “DANNY”
AMRAP 10′ of:
15 Box Jump 60/50 cm
10 Push Presses 50 kg
15 Pull-ups
– AEROBIC CAPACITY
EMOM 21:
Min 1: 6×10 mt Shuttle Run
Min 2: 18/12 Cal Row
Min 3: 8 Burpee over the row
rest 3′
Amrap 3′
Shuttle run
Amrap 3′
Cal Row
Amrap 3′
Burpees over the row