.

WOD 15.11.18 (MW)

PRO/ROOKIES: 20 min Ladder 4,8,12,16,20,24 ..Goblet Lunges RX 24 kg, KB Swing RX 24 kg. Between every step 25 DU/SU, 200 m Run.

MASTER CLASS

CrossFit Games 2018

BICOUPLET 2

12-9-6
Snatches
Bar muscle-ups

M 60 kg F 40

BICOUPLET 1

21-15-9
Snatches
Chest-to-bar pull-ups

M 40 kg. F 25 kg.

20 min Cap.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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