“FRAN”
21-15-9 for time:
Pull Ups
Thrusters
HEAVY DAY
5 Rep max
Sumo Deadlift
20:00 AMRAP
20 Double unders
20 Dumbbell snatches 22,5/15
20 Double unders
20 SA DB sumo deadlift high pull
20 Double unders
20 Single DB Box step ups
Teams of 2
2000m run
20 Rope climbs
40 Synch T2B
FOR TIME
21-15-9
Ring dips
Overhead squats 45/30
FOR TIME
50 wallballs 9/6
40 cal ski
30 dumbbell snatches 22,5/15
20 Box jump over 24/20
10 Bar muscle ups
Catch-up day
Or
Body armour
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!
Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.