CrossFit P9

Quinta Feira - 27.10.16

CrossFit P9

Warm-Up
6' AMRAP of:
     • 30 Jumping Jacks
     • 3 Candlesticks
     • 7 V-Ups
     • 9 Air Squats

Skill
16' EMOM of:
     • A: 10 Barbell One-Leg Elevation (95 / 65 lbs)
     • B: 30" L-Sit Hang
     • C: 2 Rope Climbs
     • D: 20 Lateral Abs on the Ball

WOD
18' EMOM of:
     • A: 6 Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • B: 20 / 15 Hand-Release Push-Ups
     • C: 12 Atomic Sit-Ups
     • D: 8 / 12 One Arm KB Clean & Jerks (24 / 16 kg)

KB = Kettlebell
AMRAP = As Many Reps as Possible
EMOM = Every Minute on the Minute