CROSSFIT

“Upbeat”

A.M.R.A.P. in 20 Minutes w/ Buddy

40 Wallball Shots
30 Box Jumps
20 Kettlebell Swings 32/24kg
10 Burpee Synchronised

Into

A.M.R.A.P. in 12:00 Relay Style (Alt. Exercise)

200m Run
15 Deadlifts
20 Push Ups
15 Toes to Bar
10 Front Squats 60/42,5kg or 135/95lbs

WEIGHTLIFTING

Technique Cycle

GYMNASTICS

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

ENDURANCE (Dongen)

“Classic Triplet”

A.M.R.A.P. in 40 Minutes
800m Run
40 DB Snatch
100 Air Squats

22,5/16 kg 50/35lb