WOD
10 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2021

A. Sumo Deadlift 3-5 | 8-12 | '60

B. Fight Gone Bad Style

3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest

Power-Up

Powerlifting: 11 November 2021

A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1

B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1

C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3