WOD
02 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2019

A. Elevated Front Foot Split Squat
5 | 12 | 2" (6 Left / 6 Right)

B. 20 min. Alternating EMOM of:
1st minute : 15 V Sit Ups
2nd minute: 50 sec Sandbag bearhug hold
3rd minute: 50 m Double Kettlebell Front Rack Walk
4th minute: 3 Wall Walks
5th minute: Rest

Power-Up

Powerlifting: 3 September 2019

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

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1