4 Rounds for max Reps
AMRAP 2
20 weighted Box Step ups 22,5/15 kg
Max Toes to Bar
1 Min Rest
AMRAP 2
20/18 cal Rowing
Max DB Snatches 22,5/15 kg
1 Min Rest
Weighted pull-up
3-3-3-3-3 reps
Tasuta proovitreeningute päev kolmapäeval 30. märtsil. Kõik huvilised oodatud!
Uus sissejuhatav kursus alustab 5. aprillil kell 19.30
FOR TIME
1 Snatch + 9 OVH Squats
2 Snatches + 8 OVH Squats
3 Snatches + 7 OVH Squats
4 Snatches + 6 OVH Squats
5 Snatches + 5 OVH Squats
6 Snatches + 4 OVH Squats
7 Snatches + 3 OVH Squats
8 Snatches + 2 OVH Squats
9 Snatches + 1 OVH Squat
40/25 kg
10.00 CrossFit
13. 30 CrossFit Weightlifting
30-20-10 reps for time of:
10 mtr. shuttle runs
Toes-to-bars
Wall-ball shots 9/6 kg
Complete as many rounds as possible in 25 minutes in teams of 2:
Station 1 : 20 Push Ups + 30 KB Swings
Station 2: Max cal Assault Bike
Switch stations after completing station 1
5 Sets of 3 Min work 1 Min Rest
4 Burpee Box Jumps
8 One Hand DB Thruster 22,5/15 kg
12 Sit Up
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Deadlift 5-5-5-5-5 reps
Complete as many rounds as possible in 10 minutes of:
10-cal Row
10 strict handstand push-ups
FOR TIME
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders