CROSSFIT
“GoPro”
A.M.R.A.P. in 15 Minutes
Row 400m
3 Cleans
5 Push Jerks
7 Front Squats
60/42,5kg or 135/95lbs
WEIGHTLIFTING
Clean & Jerk
GYMNASTICS
Skill: Handstand Push Up
Strength: Pull-Up (2/8)
ENDURANCE (Dongen)
“Hero Workout Chad”
For Time
1000 Box Step Ups
20 inch
Wear a Ruck Pack/weight vest 20/15kg 45/35 lbs
