Pull Up

CrossFit P9, Sexta da Maldade

Sexta feira - 20.07.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 30 Pull Ups
     • 30 Box Jump Overs (24"/20")
     • 30 HSPU
     • 30 Burpees

Part B:
10' EMOM of:
     • 5 Burpee To Pull Ups
     • 20 Step Up With Jumps (24"/20")

Part C:
3 Rounds For Time (10' Time Cap)
     • 24 C2B
     • 10 Burpee Box Jump Overs (24"/20")
     • 24 HSPU
     • 10 Burpee Box Jump Overs​​​​​​​

CrossFit P9, Sexta da Maldade

Sexta feira - 01.06.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • Min 1: 18 Wallballs (20/20 LBS)
     • MIn 2: 10 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 12 Medball Clean To Throw Ball Back
     • 12 Burpees To Throw Ball Back
     • 12 Snatches (115/85 lbs)
     • 12 SDHP

Part C:
For Time (10' Time Cap)
     • 100 Wallballs 
     • 30 SDHP (125/95 lbs)
     • 100 Pull Ups

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 20 Wallballs (20/14 lbs)
     • Even: 15 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 10 Medball Cleans (20/14 lbs)
     • 10 Pull Ups
     • 10 Snatches (115/85 lbs)
     • 100m Run

Part C:
For Time (10' Time Cap)
     • 30 Wallballs
     • 30 Medball Cleans
     • 30 Pull Ups
     • 30  OHS
Buy Out: 400m Run