CROSSFIT

“Command & Conquer”

A.M.R.A.P. in 18 Minutes

20/16 Cal Row
15 Burpee Box Jumps Over 24/20″
10 Double DB Push Press 2 x 22,5/16kg or 50/35lbs

STRENGTH CLASS (Oosterhout)

Upperbody

WEIGHTLIFTING (Oosterhout)

Snatch

GYMNASTICS (Oosterhout)

Skill: Muscle-Up
Strength: H.S.P.U. (7/8)

ENDURANCE (Dongen)

“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