WOD 19/12/2023

CROSSFIT CLASS

5 Sets For Total Load:

4 Strict Weighted Pull-ups

Rest 1-2 Minutes Between Sets.

WOD

AMRAP 5’:

3 Rounds:

14 Dumbbell Snatches 22.5 / 15 kg

14 Pull-ups

In Time Remaining: Max One Arm Db Deadlift

(Switch arm as needed)

-Rest 3 Minutes-

AMRAP 5’:

2 Rounds:

14 Dumbbell Snatches 22.5 / 15 kg

14 Pull-ups

Time Remaining: Max one arm Db push press (switch arm as needed)

-Rest 3 Minutes -

AMRAP 5’:
1 Round

14 Dumbbell Snatches 22.5 / 15 kg

14 Pull-ups

In Time Remaining: Max Db step up

GYMNASYIC CLASS

6:30 Kipping swing / Pull ups

POWERLIFTING CLASS
18:00 PANCA
19:00 STACCO