CROSSFIT
“Stairway From Hell”
For Time
5 box jumps over 24/20
10 toes to bar
5 cleans 60/42,5
5 box jumps over 24/20
10 toes to bar
5 cleans 70/50
5 box jumps over
10 toes to bar
3 cleans 80/57,5
5 box jump overs 24/20
10 toes to bar
3 cleans 90/65
WEIGHTLIFTING
Clean & Jerk
GYMNASTICS
Skill: Toes to Bar
Strength: Muscle-Up (8/8)
ENDURANCE (Dongen)
“Endurance Benchmark Prep (1/2)”
A.M.R.A.P. in 35 Minutes
400m Run
20m Overhead DB Walking Lunge
100m Farmer Carry
20m DB Walking Lunge
INTO
For Time
50 Wall Balls
TC 5:00
DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg
