WOD
16 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2019

A. Weighted Strict Pull-ups
4 | 8 | 2 "

B. Weighted Strict Dips
4 | 5 | 2 "

C. 4 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

Power-Up

Powerlifting: 17 September 2019

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

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Paralette Push-ups
3-5 | 8-12 | 2” in tempo C-1-X-1

C2. Seal Row
3-5 | 8-12 | 2” in tempo C-1-X-1