CROSSFIT “TRIPLET” AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats Rest 3 Minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats Rest 3 Minutes AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9 Front Squats POWERLIFTING Press Focus
CROSSFIT “KEEP PUSHING” 5 Sets For Load: 5 Push Presses WEIGHTLIFTING Clean and Jerk Focus POWERLIFTING Squat Focus
CROSSFIT “ALTER EGO” For Time: 10 Muscle-ups 100 Lunges, alt. 10 Muscle-ups 100/75 Calorie Row GYMNASTICS Muscle-up and Dips Focus
CROSSFIT ”ASTRONAUT” 5 Rounds For Time w/ Buddy: 400m Run 2 Legless Rope Climb 2 Rope Climbs
CROSSFIT “DOUBLE TROUBLE” For Time: 21-18-15-9 Dumbbell Squats, 2×16/22,5kg Row, 200 m 21-18-15-9 Dumbbell Push Jerks, 2×16/22,5kg Row, 200 m WEIGHTLIFTING Clean Focus
CROSSFIT “HERCULES” 14-Minute AMRAP of: 3 Muscle-ups 6 Power Snatches, 45/70kg 12 Calorie Row WEIGHTLIFTING Drop Snatch Focus POWERLIFTING Press Focus
CROSSFIT “KAREN” 150 Wall Balls for Time Rx = 6/9kg WEIGHTLIFTING Clean Focus GYMNASTICS Toes to Bar Focus
CROSSFIT “FRANNIE” For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Pull-ups POWERLIFTING Squat Focus
CROSSFIT “FREAKY FRIDAY” In 20 min: Row, 2000-m Then in the remaining time, AMRAP of: 15 Power Cleans, 30/42,5kg 12 Box Jump Overs, 20/24″ 9 Thrusters, 30/42,5kg WEIGHTLIFTING Snatch Focus POWERLIFTING Deadlift Focus
CROSSFIT “SPECIAL 5K” 5K RUN – SPECIAL! GYMNASTICS Box Jump & Push-up Focus
