CrossFit Ostfildern – WOD

Weekly Special: Lift Up Luke & Plank

Metcon

Lift Up Luke (AMRAP – Rounds and Reps)

5-Minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders

10 Pull-ups
To learn more about Lift Up Luke click here

Core

Bring Sally Up Plank Challenge

Metcon

Metcon (Time)

21-15-9

Dumbbell Snatches

Box Jump Overs

21-15-9

Kettlebell Swings

Kettlebell Box Step Up Overs

Rx:

Dumbbell: 22,5 / 15 kg

Kettlebell: 32 / 24 kg

28.11.2018