CROSSFIT
“Loud Noises”
A.M.RA.P. in 20 Minutes
400m Run
Into 4 Rounds of:
3 Power Snatches 50/35kg or 110/75lbs
6 Push-ups
9 Air Squats
WEIGHTLIFTING
1RM Week
GYMNASTICS
Skill: Toes to Bar
Strength: Muscle-Up (2/8)
ENDURANCE (Dongen)
“Spiced Endurance”
A.M.R.A.P in 30 Minutes
200m Run
10 Wall Balls
5 Deadlifts
2 Wall Walks
100/70 kg / 225/155 lbs