CROSSFIT

“Thristy For Thirty”

For Time

30 Shutle Sprints (6m)

30 Sit-Ups
30 Box Step Ups 24/20″
30 Air Squats
30 Hanging Leg Raises
30 Box Jumps 24/20″
30 Walking Lunges Alt.
30 V-Ups
30 Box Jump Overs 24/20″
30 Reversed Lunges

STRENGTH CLASS (Dongen)

DEADLIFTS

1RM Prep 2/4

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Heavy Complexes & Positions 4/5

GYMNASTICS (Oosterhout)

Pull-Ups 7/8

ENDURANCE (Dongen)

“This Is Why Echobike Meme’s Are Made”

In Teams Of 3 Accumulate 500 cal On The Echo Bike

P1:
1 min max Echo Bike
P2:
1 min KB Hold 24/16
P3:
1 min Rest