19.5.20

Back Squat

Every 2:30 x 5

4 Heavy back squats +

3 Max distance broad jumps


Sport Intervals

Complete four rounds of:

3:00 work / 3:00 rest

AMRAP

18/ 15 cal row

15 Wall balls 20/ 14

12 Box jump overs 24/20


__________

Burn Class


Buy in @ Min 0: 800m run


Min 5: 50/35 cal Row // 45/30 cal Bike

Min 9: 24/18 cal Bike // 30/24 cal Row

Min 12: 30/24 cal Row // 24/18 cal Bike

Min 15: 12/9 cal Bike // 15/12 cal Row

Min 16: 15/12 cal Row // 12/9 cal Bike

Min 17: 12/9 cal Bike // 15/12 cal Row

Min 18: 15/12 cal Row // 12/9 cal Bike

Min 19: 24/18 cal Bike // 30/24 cal Row

Min 22: 30/24 cal Row // 24/18 cal Bike

Min 25: 45/30 cal Bike // 50/35 cal Row


Buy out @ Min 29: 800m run

CALL US

Tel: +49 176 30445560

Gerne über WhatsApp

EMAIL US
OPENING HOURS
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