Onsdag 21. oktober

CF HQ, 251010, 15 min amrap (AMRAP – Rounds & Reps)

15 min amrap

  • 3 wallball, 9/6 kg
  • 3 lat burpees over sandbag
  • 3 sec L-hang

Add 3 reps and 3 sec on next round and so on until time expires. Done with 3 = 1 rd, after 6 = 2 rds etc.

Fitness:

  • 3 wallball, 9/6 (6/4)kg
  • 3 lat burpees over sandbag
  • 3 sec tucked L-hang

3 min rest until next WOD

CFJ 5-10-15 (AMRAP – Rounds & Reps)
10 min amrap

5 OHS, 50/35 kg
10 DL, 50/35 kg
15 burpees over

Fitness:

40/25 kg

Advanced:

70/50 kg

Done 3 minutes after the first WOD!