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’’