WOD
09 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2020

A. Reverse Stepping Lunge with a Barbell
5 | 16 | 3"

B. 3 x 3 minute AMRAP's of:
300/ 250 m. Ski Erg
10 Burpees onto Plate
then Max effort Handstand Push Ups

note: rest 3 minutes between sets

Power-Up

Powerlifting: 10 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Dips
3 | 6-10 | 2" in tempo C-1-1-1