CROSSFIT
“U”
For Time w/ Buddy:
800m Relay Run Buy-In
10 Rounds Of:
– 9 Strict Pull-ups
– 15 Dumbbell Push Ups
– 21 Weighted Box Step-up
800m Buddy Run Buy-Out
WEIGHTLIFTING
Snatch
1RM Prep (3/4)
GYMNASTICS
Skill: Pull-Up
Strength: Toes to Bar (8/8)
ENDURANCE (Dongen)
“CrossDurance”
Every 10:00 x 4 Rounds
TC of 7:30 for each interval
1 For Time
21-15-9
Cal Row-Erg
DB Snatch
2 For Time
21-15-9
Cal Echo Bike
200-100-50
Meter Farmer Carry
3 For Time
30-20-10
Burpees over the Bar
Deadlifts
4 For Time
3 Rounds
400m Run
12 KB Squats
DB 22,5/16kg 50/35 lbs
KB 24/16kg
Barbell 40/30kg 95/65 lbs