Trainer Warm Up 15 Min.
Core Strength: (4 Min.)
4 Rounds
20 sec. L-Sit
10 sec. Rest
20 sec. Superman
10 sec. Rest
Competition Muscle Up to L-Sit.
Conditioning
WOD
In teams of 2
only one athlete works at a time
As far as you get in 22 Min.
40-30-20-10
1-Arm KB Clean and Jerk 32/24kg//24/16kg (may use KB aswell)
Box Jumps 60/50cm
40-30-20-10
1-Arm KB Snatch 32/24//24/16kg, alternate every 5 Reps.
TTB/Hanging Knee Raise
If you are still in the race
AMRAP HSPU/HR Push Ups with the remaining time.
Score: Reps.
Have you update the latest version of IPad software. It´s got a time lapse camera.
We found a way to use it properly.
Think of 100 Burpees. OK, No big Deal for CrossFitters.
Now think of 100 Rounds of 1 Strict HSPU, 2 SQUAT CLEANS at 135lbs and 3 BURPEES. (Thank You Coach Bergeron)
Yes, now you need a time lapse camera… here we go!
Tom and Petzi did it.
and here it comes
Fabi took on the Iron Triathlon. (2h28min12sec.)
