Amstel:
Partner WOD
“Bumpy Ride”
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Lateral Burpees over Kettlebell
100m Kettlebell Run (24/16)
Partners complete full rounds before switching.
Buitenveldert:
Partner WOD
“Jabberwocky”
AMRAP 25:
3-6-9-12, etc.
Box jumps over
KB swings 24/16kg
Power cleans 60/40kg
Person 1 completes the 3’s, person 2 the 6’s, etc.
Oly WOD:
1) Snatch
5 x 69%
4 x 72%
3 x 75%
2 x 78%
1 x 81%
5 x 71%
4 x 74%
3 x 77%
2 x 80%
1 x 83%
2) Back squat
3 x 3 @ 89%
CrossFit Lite:
Focus
SDHP
Box Jumps
AFAP (As Fast As Possible)
21-15-9 reps of
Sumo Deadlift High Pull
Box Jumps
Burpees
