WOD
25 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2019

A. Skill and Practice Work on the Muscle-Up

B. 10 minute EMOM of:
2 Muscle-Ups+ 1 Ring Dip

C. 3 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
Burpees to a 6 inch target

rest 1 minute then Part E 

E. 7 min AMRAP of:
Calorie Ski Erg

Note: If athlete is sore please use as a recovery

Power-Up

Powerlifting: 26 September 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1