WOD
27 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

B. For time of 10-9-8-7-6-5-4-3-2-1 of:
Strict Hand Stand Push Ups
Strict Pull Ups

Power-Up

Powerlifting: 28 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90