WOD
02 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2019

A. Alternating Front Rack Stepping Lunge
5 | 12 | 2"

B. 20 min Alternating EMOM of:
1st minute : 5 Muscle-Ups
2nd minute: 50 sec Sandbag Bearhug Hold
3rd minute: 15 Calorie Ski-erg
4th minute: 15 Burpees
5th minute: Rest

Power-Up

Powerlifting: 3 October 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