WOD
24 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2022

A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo  4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "

C. 20 Minute EMOM of

1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row

Power-Up

Powerlifting: 25 August 2022

A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"