Row

CrossFit P9

Sexta feira - 24.08.18

Part A:
10' EMOM of:
     •200/150m Row
     • 10 Thrusters (20/15kg) + 5 Burpees Over The Bar
Part B:
10' AMRAP of 1/2 Cindy: 
     • 5 Pull Ups
     • 10 Push Ups
     • 15 Air Squats
Part C:
For Time:  3 Rounds of Kelly (10' Time Cap)
     • 400m Run
     • 30 Box Jumps
     • 30 Wall Balls


CrossFit P9, Sexta da Maldade

Sexta feira - 27.07.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • 15/12 Cal Bike/Row
     • 15 Burpees

Part B:
9' AMRAP of:
     • 8 Hang Snatches (155/105 lb)
     • 30 Toes To Bar

Part C:
For Time (10' Time Cap)
     • 21 OHS (135/85 lbs)
     • 200m Run
     • 15 OHS 
     • 200m Run
     • 9 OHS (95/65 lbs)
     • 200m Run
     • 21 OHS (135/85 lbs)
     • 100m Run
     • 15 OHS 
     • 100m Run
     • 9 OHS (95/65 lbs)
     • 100m Run