CrossFit Vallecas Sábado 170115

15' amrap-
 1-4' amrap 20' wall ball/10 Burrols, 5-9'. 25' swing/10 sprint, 9-15' 10 walking lunges/10 FS

Central Europe Throwdown 

10012015 CrossFit Vallecas

Ph1

EMON 6'; 10 WB+ 10 OH SWING
EMON 6';  10 Knee to elbow + 10 Squat


Ph2

p1 20 dead snaches
p2 chin over the bar hold

p1 20 FS
p2 Hs hold

p1 20 C&J
p2 run

p1 20 swing
p2 knee to elbow

Time cap; 10-15'

Lunes 10112014 crossfit vallecas

A/ strength; 6 rondas

30" on 30" Off

One handed KB Swing

Wod: 

21-18-15-12-9

KB snacth 12/24

Plyo Push ups

Globet Squat 12/24