WOD | 30.04.2018

Amstel:
EMOM For As Long As Possible
Min 1. Burpees
Min 2. Bike
Min 3. Row

Minute 1-9 8reps/cal
Minute 10-18 10reps/cal
Minute 19-27 12reps/cal
Minute 28-36 14reps/cal
Minute 37-45 16reps/cal

Buitenveldert:
EMOM For As Long As Possible
Min 1. Burpees
Min 2. Shuttle Run
Min 3. Double Unders

Minute 1-9 8reps/runs
Minute 10-18 10reps/runs
Minute 19-27 12reps/runs
Minute 28-36 14reps/runs
Minute 37-45 16reps/runs

☆ Double Unders x 2

CrossFit Lite:
Focus
Push Jerks
Kettlebell Swings

EMOM (Every M inute On the Minute)
for 14′
Odd min: 14 Push Jerks 30/20kg
Even min: 20 Kettlebell Swings 24/16kg