CrossFit Amersfoort

W-up: Run 1km.
Skill:
 Kipp pull ups

Team WOD (couples)
- Deadlift
5-5-5  
 add up kilo’s
- 10 min. “Cindy”
 add up rounds

W-up:
Kb swings, 
Kb B.O.R
., Kb lunges
Skill:
Kb swing
TGU 
Kb press
WOD:

3 rounds for time of:
-12 Kb swings le.
-6 Kb push press le.
-3 TGU le.
-12 Kb swings ri.
-6 Kb push press ri.
-3 TGU ri.

W-UP: Burgener warm-up
SKILL: H.S.P.U.
WOD:
(for time & count all reps)
- Run 900 mtr.
- 1 min. H.S.P.U.
- 1 min. Burpees
- 1 min. Squats
- 1 min. med. ball sit ups
- 1 min. Push ups
- 1 min. Box jumps
- 1 min. Double unders
- Run 900 mtr.