Deadlift

Every 2:00 x 5

1 . 1 . 1 reps

Resting 10sec. between micro sets

Aim for 80%+


Battery 'Hold On'

3 RFT

50 DU

20 DB Snatch, 22.5/ 15

10 Burpee box jumps

Team Work

In a relay format:

In teams of 10


10 Rounds

10 Power snatch, 35/ 25

30 DU


8 Rounds

10 Squat clean thrusters, 55/ 35

20 Push ups


6 Rounds

10 Clean and jerks, 70/50

10 Bar muscle ups

Snatch

EMOM 12

Minute 1: 1 Squat Snatch

Minute 2: 1 Power Snatch

Notes: 12 mins to build and establish a heavy single for each variant for the day.


Sport

AMRAP 15

400m run

21 KB swings , 24/ 16

12 HSPU

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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