Amstel:
Teams Of 2:
3K Bike
30 Bar Muscle Ups
2K Bike
20 Bar Muscle Ups
1K Bike
10 Bar Muscle Ups
☆ Divede reps how ever you want
Buitenveldert:
Teams Of 2:
1200m Run (400m intervals)
30 Bar Muscle Ups
800m Run (200m Intervals)
20 Bar Muscle Ups
400m Run (100m Intervals)
10 Bar Muscle Ups
CrossFit Lite:
Focus
Single Unders/Double Unders
Deadlifts
Burpees over the Bar
AFAP (As Fast As Possible)
3 round for time of
20 Double Unders
15 Deadlifts
10 Box Jumps
