FOR TIME
50-40-30-20-10
Double unders
5-4-3-2-1
ring muscle ups
30 min AMRAP:
20 devils presses 2x22.5/15kg
40 cal bike
60 wall balls
FOR LOAD
10-8-6-4-2 strict pull ups
5-4-3-2-1 strict press
12 min AMRAP:
3-6-9-12-etc
Knees To Elbow
Box Jumps
KB Swings 24/16
“Bear Complex”
5 rounds for load:
complete 7 unbroken sets of this barbell complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
“300”
Every minute on the minute for 10 minutes:
10 burpees
Every two minutes for 10:
20 burpees
Every five minutes for 10 minutes:
50 burpees
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.