CROSSFIT 17´ AMRAP 10/10 KB Goblet Lungee 8 Burpee Box Jump 40 DU  

CrossFit   «MURPH»  

SKILL Ring / Bar MU CrossFit EMOM 15´ 5 Ring or Bar MU 15 Wall Ball 50 DU    

CrossFit Chipper (for time) 100 DU 90 Squats 80 B.J.O. 70 Sit Ups 60 Push Up 50 Deadlift 400m Run 30 Pull Up 20 Burpees 10 HSPU  

SKILL Hand Stand Walk CrossFit 42-30-18 KB Clean & Press Push Up (HSW Between Set)  

WEIGHTLIFTING Hang Squat Clean + Front Squat CrossFit 15´AMRAP 400m Run 15 Wall Ball 5 Power Clean   Then   Midline Accesory  

STRENGTH Back Squat CrossFit EMOM 16 m1: 6/6 Sngle Arm KB Thrusters 24/16 m2: 12 T2B m3: 15 Box Jump Over m4: 18 Power Swing  

WEIGTHLIFTING Power Clean CrossFit 10´ AMRAP 2-4-6-8-10…. Air Squat CF Swing BOB   Then   XXXXX

STRENGTH Deadlift Clean Grip CrossFit 21-15-9 Deadlift HSPU + Midline    

CrossFit For Time 21-18-15-12-9-6-3 Pull Up CF Swing B.B.J.