CROSSFIT
“Goldskool”
21-15-9
Sumo Deadlifts High Pulls
Toes to Bars
WEIGHTLIFTING
Snatch
Pulls & Balance (4/4)
GYMNASTICS
Skill: Handstand Push Up / Handstand Walk
Strength: Pull-Up (2/8)
ENDURANCE (Dongen)
“A Song of Grip & Quads”
3 Rounds for Time
200m Farmer Carry
1000m Row-Erg
50 Box Step Ups
25 Box Jumps
10 Double KB Deadlifts
KB 2×24/16kg
Box 24/20’’