WOD
11 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2019

A. Tabata of:
L-Sit

B. Maltese Push Ups:
5 | 10 | 2"

C. 5 rounds for time of:
400 m Row
25 Ab mat sit ups

rest 1 minute in between rounds

Power-Up

Powerlifting: 12 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Thrusters
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Pull-up
3 | 8-12 | ‘90 in tempo 1-0-1-0