20.11.19

Gymnastic Skill

Emom 9

1- 3-6 Russian Dips

2- 15 sec. False grip hold

3- 8-10 Arch to L sit hold


Gymnastic Efficiency

Emom 8

Opt. 1: Bar muscle-ups

Opt. 2: C2B

Opt. 3: Pull-ups


Power Endurance

Amrap 12

9 C2B Pull ups

18 DB Snatch 22.5/15

48 Double-unders

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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