CrossFit P9, Performance P9

Sábado - 11.11.17

Performance P9

WOD 1
 For Time of (12' Time Cap): 
     • 100 Double Unders
     • 50 KB Snatches (24/16 kg)    
     • 100 Double Unders
     • 30 KB Snatches    
     • 100 Double Unders
Rest 5' 
WOD 2
14'AMRAP:
     • 200m Run
     • 10m Handstand Walk
     • 5 Bar Muscle Ups
     • 5 Double KB Cleans (24/16 kg)
Rest 5'
WOD 3
14' EMOM of:
     • 1 min - 1 Squat Clean + 2 Front Squats + 1 Cluster (@70% of 1RM of Squat Clean)
     • 2 min - 18/13 Cal Bike

EMOM = Every Minute on The Minute
KB = Kettlebell
Cal = Calorie

CrossFit P9

WOD

10 Rounds For Time of:
     •30 Double Unders
     • 10 Burpees To Pull Up
     • 30 Double Unders
     • 10 Thrusters (95/65 lbs)

33'Cap