CROSSFIT

“Antidote”

5 Rounds For Time

30 Double Unders
10 Double DB Squats
5 Double DB Push Press

2 x 22,5/16kg or 50/35lbs

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Skill: Handstand Push Up
Strength: Pull-Up (8/8)

ENDURANCE (Dongen)

“The Sprinting Gazelle”

Every 5:00 x 4
500m Row/Ski Sprint

into

Every 5:00 x 4
400m Sprint
or
1000m Bike-Erg Sprint