For time 13 rounds:
13 KB Swings 13 Wall Balls 13 Burpees Box Jumps Time Cap 666 mins
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FitnessSkill: Deadlifts
With a running clock do A. 10-9-8-7-6-5-4-3-2-1 Deadlifts (Rx. M.60kg/F.40kg) Burpees When the clock hits 10:00 B. 21-15-9 Strict pull Ups Shoulder press @ 70% R.M. When the clock hits 20:00 C. AMRAP for 5 mins 10 Front racked Lungees (5/5 alt. Legs Rx. M.40kg/F.30kg) 15 Push Ups FitnessA.
Skills: Work on Wall Climps B. For time 5 Wall climbs 10 Burpees 20 TTBs 40 Box jumps 60 Thrusters (20kg/15kg) 40 Box jumps 20 TTBs 10 Burpees 5 Wall climbs C.10mins Rope Jumps/ DUs Practice
Saturday programm:
Magic Kids 11.00-12.00 Endurance 12.00-13.00 Olympic WeightLifting 12.00-13.30 CrossFit 13.30-14.30, 17.00-18.00 & 18.00-19.00
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Σπαρτάκου 3, 17676 Καλλιθέα
CrossFit Kallithea
Our Programm (Click):Archives
October 2016
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