Skills:

Chest to bar pull up

Wod:

21-18-15-12-9-6

Ttb

Burpee

Run 400 m between sets

45 min time cap

 

competitors:

 

1. Squats

EMOMx10: 1 Front Squat, Across

 

2. EMOMx14

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 3-6 Muscle ups

3. Accessory Work

NOT for time:

100m Double KB Farmers Carry, 2pood/1.5pood

*הלוך חזור פעמיים לאורך האולם*

20 Weighted turkish Sit ups

100m Double KB Farmers Carry, 2pood/1.5pood

20 ghd sit ups

100m Double KB Farmers Carry, 2pood/1.5pood

20 weighted Russian twist

100m Double KB Farmers Carry, 2pood/1.5pood

20 ghd sit ups

100m Double KB Farmers Carry, 2pood/1.5pood

20 weighted Turkish sit up

camil crossfit haifa

 

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