CROSSFIT
“GO HARD OR GO HOME (BOTB 2019)″
With Buddy, climb the ladder in 12 min of:
6-8-10-12-14-16-18-20-etc reps
Wall ball shot 6/9kg
Box jump 20/24”
Deadlift 45/60kg
Burpee over the bar
GYMNASTICS
Technique: Pull-ups
Strength: Handstand push-up