WOD
10 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 June 2019

Rowing conditioning, with a continously running clock, row as fast as possible, every second you finsih within the time frame will count as your rest: 
A1. Row 1 x 1000 m | 0:00 - 6:00 min. 

A2. Row 2 x 500 m | leaving every +2:00/2:30 min. (male/female)

A3. Row 4 x 250 m | leaving every +1:30/2:00 min.

A4. Row 4 x 100 m | leaving every + 0.30/1:00 min.

B. CrossFit HQ Challenge
400 meter Farmers Carry with 2 Dumbbells.
The 400 meter has to be unbroken, so choose your weight wisely, but challenging! 

C. 9 minutes AMRAP of:
30 Wallballs 20/14 lbs
20 US Kettlebell Swings 24/16 kg
10 Burpee Box Jump-overs 24/20 inch

Power-Up

Powerlifting: 11 June 2019

A. Deadlift
3 | 5 | 3” 3-1-1-1

B. Bench Press
3 | 5-8 | 3” C-0-X-1

C1. Split Squats
3 | 10 L+R | 0” C-0-1-0

C2. Dumbbell Press
3 | 10 L+R| 2” C-0-X-0