WOD 11.03.19

CROSSFIT CLASS:
GYMNASTIC:
EMOM 8 alt 40″ on – 20″ off
Chin up strict (ring row)
Bear crawl
CONDITIONING
100 DU (2 min under)
80 WallBall 9/6 kg
60 Box Jump 60/50 cm
40 Power Snatch 40/30 kg
20 Burpee pull up (burpee)
400 mt Run
*time cap 20 min

AEROBIC CAPACITY CLASS:
Row 2000 mt
EMOM 12 alt:
40″ Hollow rock
40 Jumping lungees
40″ Burpees
Row 2000 mt