CROSSFIT
“Backbone”
21-15-9 Reps For Time
Deadlifts 100/70kg
Pull-Ups
200m Run After Each Round
WEIGHTLIFTING (Oosterhout)
Clean & Jerk & Snatch
STRENGTH CLASS (Oosterhout)
Upperbody
ENDURANCE (Oosterhout)
“As a Fish on the Rower”
For Quality
1000m Row-Erg
Rest 3 Minutes
E.M.O.M. x 20 Minutes
1 8 Burpee Box Jump
2 10 Double DB Lunges
Rest 3 Minutes
1000m Row-Erg
