Home WOD #230

CrossFit Bielefeld – Home Wod

Home WOD #230 (AMRAP – Rounds and Reps)

Warm Up:

EMOMx9: 0:40 on / :20 off

1. Jumping Jacks

2. Ring Rows / Table Rows

3. Walking Lunges + Twist

Strength: Chin Ups or Ring Rows

Accumulate 60 Chin-Ups every time you break perform :30 hollow hold

Metcon:

Amrap16:

200m run, then 1 Round of Cindy

Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats