CFBK WOD – Sunday 13 November 2016

CFBK WOD – Sunday 13 November 2016

push-ups-trojan-crossfit
STRENGTH:
Superset 3×20
Db shoulder press
Db bent over row
Db bicep curl
(Time cap 15′)

CONDITIONING:
From 0′ to 8′ AMRAP
2 kb clean (right arm) 16/12
4 push ups
2 kb clean (left arm)
Add 2 reps every round

8′ to 10′
Max box jump

10′ to 18′ AMRAP
2 pistols (right leg)
4 goblet squat 24/16
2 pistols (left leg)
Add 2 reps every round

18′ to 20′
Max push ups

Score total reps