WOD 19.04.17

CrossFit Class
30 Minute Clock
10 Power Snatch 60/40 kg
20 Back Squats 60/40 kg
30 Box Jump Over 60/50 cm
40 Swing 32/24 kg
50 Abmat Sit-ups
60 DU
50 Abmat Sit-ups
40 Swings 32/24 kg
30 Box Jump Over 60/50 cm
20 Back Squats 60/40 kg
10 Power Snatch 60/40 kg
In time remaining Amrap:
HSPU (scaled Push Up HR)

Aerobic capacity
Tabata alt DU-Pus ups
ROW
1x1000m warm-up
2min rest
3x (250m fast, 150m easy)
2min rest
3x (150m faster, 150m easy)
2min rest
3x (100m fastest, 150m easy)
2min rest
1x650m cool-down
Total: 4500m
Workout Pacing:
Starting fast pace: 2k PR pace
Starting easy pace: 2k PR pace +20sec/500m