WOD
30 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1