![Infinity_Dumbbell_Thruster_WEB](https://www.crossfit-rouen.com/wp-content/uploads/2018/03/infinity_dumbbell_thruster_web-1280x720.jpg)
MARDI 24/09/2019
Warm up
Mobilité
EMOM 8’
1 shuttle sprint (15m, un plot tous les 5m) + 6 squat jump
Skill
E1:30MOM 6’
12 step up sur box avec 1KB (charge du wod) + 6 russian swing + 6 american swing
Metcon 20’
10 rounds for reps of:
30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 15kg/30-lb. Dumbbells ou KB ♂ 22,5kg/45-lb. Dumbbells ou KB
After 10’
5 rounds of,
12 KB good morning 6 KB bent over row R + 6 KB bent over row L
20’’ L-sit