CrossFit P9, Sexta da Maldade

Sexta Feira - 24.11.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 20 Foot Taps Plank Position
     • 40 Déficit (45 lbs) Double KB Deadlifts (24 / 16 kg)
     • 60 Wallballs (20 / 14 lbs)
2' Rest - Run 100m Every Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 20 Foot Taps Plank Position
     • 15/10 Burpees to MU
     • 15 Bear Complexes (115 / 85 lbs)
2' Rest - Run 100m Every Rest
Station 3:
For Time (5' Time Cap)
By In: 20 Foot Taps Plank Position
     • 70/55 Cal Bike
     • 50 Box Jumps Over (24" / 20")
2' Rest - Run 100m Every Rest
Station 4:
2 Rounds 2 Rounds For Time (5' Time Cap):
By In: 20 Foot Taps Plank Position
     • 5/4 Pegboards or 40 Heavy Bench Over Rows
     • 55 OHS (45/35 lbs)
2' Rest - Run 100m Every Rest

KB = Kettlebell
OHS = OverHead Squat