CrossFit P9

Sexta Feira - 04.11.16

CrossFit P9

Warm-Up
     • 30" Air Bike
     • 30" Row
     • 30" SkiErg
     • 30" Ring Rows
     • 30" Air Squats

WOD
00:00 - 07:00:
For Time:
     • 50 Squat Heavy Balls (120 / 70 lbs)
     • 3k / 2.5k Air Bike
07:01 - 09:00:
     • Rest
09:01 - 16:00:
For Time:
     • 500-400-300: Row
     • 30-25-20: Box Jumps (30" / 24")
16:01 - 18:00:
     • Rest
18:01 - 25:00:
For Time:
     • 30 Deadlifts (275 / 205 lbs)
     • 20 Clean & Jerks (185 / 135 lbs)
     • 20 Overhead Squats (OHSs) (135 / 85 lbs)
25:01 - 27:00:
     • Rest
27:01 - 34:00:
For Time:
3 Rounds of:
     • 35 Handstand Push-Ups (HSPUs)
     • 35 Pistols