WOD
08 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2020

A. 15 minute AMRAP in pairs of:
5 Muscle Ups
10 Sandbag over the Shoulder

note: Break up Reps anyway required

B. 3 mins on/1 min off for 4 rounds of:
Calorie Row

note: Athlete to use as a recovery row

Power-Up

Powerlifting: 9 January 2020

A. Power Clean
3-5 | 1 | 2" @ 80%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60