CrossFit P9, Performance P9

Sábado - 21.10.17

Performance P9

WOD 1
 20' AMRAP of: 
     • 200m Run
     • 10 Box Jumps Over (24" / 20")
     • 10 Pull ups
     • 2 Clean And Jerks (225/155 lbs)
Rest 5' 
WOD 2
5 Rounds For Time (Time Cap: 16');
     • 5 Back Squats (225/155 lbs)
     • 10 Strict HSPUs
     • 5 Ring Musclu Ups
Rest 5'
WOD 3
4 Rounds
     • 30" L-Sit
     • 15 Leg Curls on Medball
     • 2/2 TGU (AHAP)

AMRAP = As Many Rounds As Possible
HSPU = Hand Stand Push Up
TGU = Turkish Get Up
AHAP = As Heavy As Possible

CrossFit P9

WOD

In Team of 3:
     • Partner 1: 3 Km Row / 6 Km Bike
     • Partner 2: 300 Double unders
     • Partner 3: 3 Km Run