Team Work

In Teams of 4

Rotate every 4:00 min. for 48 min (4 rounds)

2 athletes working at a time except for the worm :)

Station 1: Ski erg for cals

Station 2: Rope Climbs for reps

Station 3: Worm Squats for reps

Notes: Your score is the total amount of cals + reps.

Strength

10 min. to complete:

6 x 3 Bench Press


Skill Metcon

3 RFT

15 HSPU

15 KBS 24/ 16

TC, 10 min.


Output

In twos:

Every 2:00 x 5

30 DB Thrusters

Max cal. row

Gymnastic Skill

EMOM 9

1- Hollow, arch, w/ accentuated lat pull

2- 8-10 Tempo Ring rows

3- 6-8 Jumping BMU


Gymnastic Efficiency

EMOM 8

Opt. 1: BMU

Opt. 2: C2B

Opt. 3: Pull-ups


Power Endurance

AMRAP 7

3-6-9-12 Ladder

T2B

Clean and Jerk, 60/ 40


CALL US

Tel: +49 176 30445560

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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