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)

Team of 2

4 rounds

4 Bear Complexes

8 Devil Presses

12 Power Cleans

16 Dumbbell Jerks

20 Toes to bar

Rx:

Barbell: 50 / 35 kg

Dumbbell: 15 / 10 kg

30.11.2018