CROSSFIT

“Breaker”

A.M.R.A.P. in 12 Minutes

15/12 Calorie Work
10 Box Jumps 24/20″
10 Wallball Shots 9/6kg

STRENGTH CLASS (Oosterhout)

Lowerbody

WEIGHTLIFTING (Oosterhout)

Technique Cycle

GYMNASTICS (Oosterhout)

Skill: Toes to Bar
Strength: Muscle-Up (1/8)

ENDURANCE (Dongen)

“Wicked”

4 Rounds of 8:00 ON /2:00 OFF

Round 1: Loathing
3 Rounds For Time
20 Wall Balls
20 DB Snatches

Round 2: Popular
A.M.R.A.P. in 8 min
5 Pull Ups
10 Push Ups
15 Air Squats

Round 3: Chase in Emerald City
3 Rounds For Time
200m Run
250m Row-Erg/Ski-Erg

Round 4: Defying Gravity
A.M.R.A.P. 8 min
50 Double Unders
20 Box Jumps

DB 22,5/16kg 50/35 lbs
WB 9/6kg 20/14lbs