WOD 28.09.16

wod280916
EMOM alt 8 :
40″ hollow to superman
40″ L sit (box)

AMRAP 15
20 cal row
30 burpees pull ups
40 hang power snatch (45/30 kg)
50 box jumps

CrossFit Capacit Aerobic

RUN – Vo2 Max
5 Round for time
300mt – 200 mt
with 100 mt jog between efforts and 1 min between rounds
ROW / KB TEAM OF 2
6×250 mt in 60″ in/ 20″ rest
rest 1′
Swing 6×60″ on / 20″ rest
score is toal cal+swing