WOD
21 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2021

A1. Bench Press 5 | 8 | 0"
A2. Double Dumbbell Overhead Hold 5 | 30 - 45 secs | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Ski Erg Calories
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

Power-Up

Powerlifting: 22 July 2021

A. Front Squat 3-5 | 3-5 | 3" in tempo 4-0-1-1

B. Deadlift 
1-3 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1