Back Squat

Every 1:30 x 10

3 Back Squats, 85%


Sport Intervals

4:00 AMRAP

30/ 21 Cal Bike

Max Rep DB Thrusters 22.5/ 15


2:00 Rest


4:00 AMRAP

30/ 21 Cal Row

Max Rep Kettlebell Swings 24/ 16


Clean and Jerk

Every Minute on the minute 5

3 Touch and Go Power Cleans


Rest 2:00


Every Minute on the minute 5

2 Touch and Go Power Cleans


Rest 2:00


Every Minute on the minute 5

1 Power Clean


Sprint Sport

For time:

100 Wall Balls

50 Pull Ups

50 Alt. DB Snatch 22.5/ 15


__________


Burn Class


AMRAP7

Max cal AAB

every 90 sec 1 Wall Walk


AMRAP7

Max cal row

Every 90sec 10 Push Ups


AMRAP 7

Max cal Ski

Every 90 sec 30m slamball carry


AMRAP 7

Max run

Every 90 sec Air Squats

Team Work

In teams of two, complete the following for time:


400m team run

80 Burpees

80 Power snatch, 30/ 25

80 Pull Ups


400m team run

60 Burpees

60 Power snatch, 40/ 30

60 Pull Ups


400m team run

40 Burpees

40 Power snatch, 50/ 35

40 Pull Ups


400m team run

20 Burpees

20 Power snatch, 60/ 40

20 Pull Ups


Time cap, 40 min.

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