WOD | 04.07.2018

Amstel:
W/Partner
Row 5K
50 Front Squats 60/40kg
60 Box Jumps
.

Buitenveldert:
W/Partner
Run 4K (400 or 800m Intervals)
50 Front Squats 60/40kg
60 Box Jumps
.

CrossFit Lite:
Focus
Kettlebell Swing Russian/USA
Pull Ups
Ab Mat Sit Ups
Push Ups

Tabata 6 sets
20″sec of work alternated by 10″sec rest of
Kettlebell Swing Russian/USA
Pull Ups
Ab Mat Sit Ups
Push Ups

Complete 1 movement then rest 2′ and start with the next movement