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