CROSSFIT
“Mashed Up”
A.M.R.A.P in 5:00 x 3 Rounds
1)
800m Run
Max Reps Single DB Devil’s Presses
– – – – –
2)
50 Double Unders
3 Muscle-Ups
– – – – –
3)
10 Box Jumps Over 24/20″
10 Push Ups
Rest 2:00 Between Rounds
WEIGHTLIFTING (Oosterhout)
Clean & Jerk
Deload Week
STRENGTH CLASS (Oosterhout)
1RM WEEK
ENDURANCE (Oosterhout)
“Burner”
TEST
For Time
2000m Row-Erg
Workout
4 Rounds For Time
500/400m Row-Erg
20 Goblet Squats
10 KB Swings