CROSSFIT

“Loud Noises”

E.M.OM. x 20:00

Min 1. 14/10 Cal Row
Min 2. 10 Box Jumps 24/20″
Min 3. 40 Air Squats
Min 4. 8 Strict Pull Ups

WEIGHTLIFTING

Snatch
Deload Week

GYMNASTICS

Skill: Toes to Bar
Strength: Muscle-Up (4/8)

ENDURANCE (Dongen)

“Team Drag”

In Teams of 3 complete
120/90 Cal Echo Bike
400m Sandbag Carry
150/120 Cal Row
400m Sandbag Carry
1600m Run
400m Sandbag Carry

You Go, I Go