CrossFit P9, Sexta da Maldade

Sexta Feira - 26.01.18

CrossFit P9

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 50 Ring Rows
     • 30 Pull Ups
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 36 Lunges (115/85 lbs)
     • 30/25 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 22/16 Cal Assault Bike + 100 Double Unders
     • 12 Burpees To Wallball (20/14 lbs) + 40 DB Rows (40 lbs/10 kg)
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 50 Double DB Push Presses
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs

DB = Dumbell