Deadlift
8-8-6-6 @70%+

14:00 Basic Endurance CrossFit
15:00 Bar Muscle Ups + Metcon ( 28.12.2022 )
16:00 "Wittman"
17:00 Basic Endurance CrossFit

AMRAP 15

5m Handstand Walk
1:00 Wall Sit
50 Reverse Lunge
15/11 Cal. Row

10 bent over rows 60/40kg
10 floor press 60/40kg
15 db bicep curls
Work in pairs ygig after each set, so do 10 reps each then change

EMOM x 35

1) ski
2) 1-3 rope
3) echo
4) 8-12 Double kb/db thruster
5) rest/ core

1- DB DL
2- DB CJ
3- DB thruster
4- DB Jerks
5- burpee over DB
6- t2b
7- WB
8- pull up
9- DB Front squat
10- v-up
11- DB snatch
12- DU

EMOM 12:

1. 10 alt. pistol squats
2. 40 du or 30 s du practise
3. 5 strict hspu

2 rounds
1:30 rowing
10 inch worm
10 air squats
10 cossack squats (slow and controlled)
10+10 light db press
10 light db snatches

AMRAP 8

30 Double Unders
20 Wallball 20/14p
10 Push Ups

AMRAP 10
6 Pistols
6 Handstand Pushups
8 Deadlift 80/60kg
8 Box Jumps