CrossFit Vastberaden Amsterdam - Programming week 16 - Vastberaden Crossfit Amsterdam

Teams of 2
20 rounds for time
20/16 cal row
(i go, you go)

20:00 amrap
20 box jumps 24/20
20 KBS 24/16
20 KB Oh lunges 24/16
20 push ups

HEAVY DAY
Back squat
5 RM

SKILL DAY
4 rounds for max reps
1:00 toes to bar
1:00 assault bike
2:00 rest

Split Jerk
1 RM

Freestanding Handstand

For time
50 SDHP 42.5/30
30 barfees
10 rope climbs
30 barfees
50 SDHP 42.5/30

Teams of 2
25:00 amrap
20 hang power cleans 70/50
40 wallballs 9/6
60 DB box step ups 22.5/15
800m run

CATCH UP DAY
Pick any workout of the week you have not done yet

or

FOCUS DAY
A:
Overhead Squat
Heavy 3
B:
3 sets of 3 @80%

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