Clean and Jerk

10 min Window:

Establish a heavy single squat clean


Sport

21-18-15-12-9-6-3

OHS 40/ 30

T2B

Team Work

40 min. Window:

100/ 75 Cal row

50 Synchro S/A Devil's press

75/ 50 Cal row

50 Synchro S/A DB Thruster

50/ 25 cal row


AMRAP in the remains time:

25 Synchro Burpees

50 Box Overs

100 DU

*Teams of two.

Snatch

Establish a max for:

1 squat snatch

1 Low hang snatch


Power Endurance

20 min window:

2 Rounds

55 Wall balls

25 HSPU


Rest 3:00


AMRAP in the remaining time:

10 OHS, 40/ 30

25ft HSW or Bear crawl with high hips

10 Burpee Box Overs

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