CROSSFIT

“Team-Up!”

For Time w/ Buddy

30-20-10
Kettlebell Swings 32/24kg
Sit-Ups

30-20-10
Wallballs 9/6kg or 20/14lbs
Push Ups

30-20-10
Calorie Row
Pull-Ups

30-20-10
Goblet Squats 32/24kg
Overhead Plate Lunges 20/15kg or 45/35lbs

WEIGHTLIFTING

Snatch
Power & Plyometrics (4/4)

GYMNASTICS

Skill: Pull-Up
Strength: Toes to Bar (1/8)

ENDURANCE (Dongen)

“Nowhere to Hide”

For Time
400 Box Step Ups

200m Run At The Start Of Every 4:00

Wear a vest 9/6 kg
20 inch box