WOD
27 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 December 2019

TEAM WOD

30 minutes in Groups of 3 pax:
12 Dumbell Devils Press 22.5/15 kg
24 Dumbbell Box Step Overs 22.5/15 kg
48 Alternating Dumbell Snatch 22.5/15 kg
96 Double Unders

note:
- One member of team to be on the ski erg for the entire workout
- Score is total calories performed on ski erg + total reps perfomed of Dumbbell work

Just lift odd shit

Strongman: 28 December 2019

A. Kettlebell Snatch
Find a heavy set in 15 min, then:
21-15-9 reps L+R 24/16 kg

B. Bench Press
3 | 3-5 | 3" in tempo C-0-X-1

C. Buddy Back Squat Kalsu
- 100 Back Squats @ 75% 1RM
- EMOM You go, I go Breathing Squat Style

D. Death Hang Competition
Who can hang the longest time on the Bar