CrossFit P9, Sexta da Maldade

Sexta Feira - 29.12.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 40 Pull Ups
     • 30 Chest To Bar
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 30 Reverse Lunges (115 / 85 lbs)
     • 25/20 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 40 Dumbell Rows (40 lbs / 10 kg) + 100 DUz
     • 40 Medball Cleans (20 / 14 lbs) + 18/15 Cal Bike
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 20 Wall Climbers
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs

DUz = Double Unders