24.10.28 크로스핏

Ultraon Online WOD

For time : 5:42 / 47cal

4 Rounds
10 BURPEE OVER THE ROW
10 Single Dumbbell Box Step Up (35lb / 24’)
30 Crossover

1 Min REST

2 Min MAX Row (cal)

Back Squat

4 Cluster Sets

3.3

Rest :30 b/t clusters
Rest 3-4:00 b/t sets

% Based on 3RM Back Squat

Squat Snatch Complex

5 Sets
3 Position Squat Snatch

Snatch Pulls

Lateral Banded Snatch Pulls
5x4