CROSSFIT
“CrossFit Open 23.1”
A.M.R.A.P. in 14 Minutes
60 Calorie Row
50 Toes to Bar
40 Wallball Shots 9/6kg or 20/14lbs
30 Cleans 60/42,5kg or 135/95lbs
20 Muscle-Ups
WEIGHTLIFTING
Clean & Jerk
GYMNASTICS
Skill: Handstand Push Up
Strength: Pull-Up (4/8)
ENDURANCE (Dongen)
“The Odyssey”
E.M.O.M. x 40 Minutes
500m Bike-Erg
20m Sandbag Lunges
250m Ski-Erg
30m Sled Sprint
Rest
Sandbag 20/10kg
Sled Weight + 45/35 lbs
