17.12.19

Gymnastic Skill

3 Rounds

1- 6-8 Russian dips on box or push-up

2- 3-5 Banded bar muscle-ups or Arch to L-sit

3- 3-6 Strict pull-ups


Gymnastic Efficiency

Emom 8

Opt. 1: Bar muscle ups

Opt. 2: C2B

Opt. 3: Pull-ups

Notes: Add 1 rep from the previous weeks.


Power Endurance

Amrap 12

30 DB Snatch 22.5/ 15

20 HSPU

100 Double under

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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider