CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://app.wodify.com/AdminWOD/AffiliateWOD_Edit.aspx?WODId=0
Weightlifting
Sumo Deadlift
Move 8, 6 or 4 tons as a team of 2
The tons are dependent on your 10 rep max (75% of one rep max)
Reps = tons / average of both partners
Metcon
Metcon (Time)
400m run
25 Pull Ups
400m run
20 Pull Ups
400m run
15 Pull Ups
20 Burpees
Rx+:
15 / 9 / 6 Bar Muscle Ups
Time Cap: 18 minutes