QuickFit

12´ AMRAP

5-10-15-20-25-30 reps of:
KB swing
Goblet squat
Burpees

Finisher: Coaches choice

 

Skill - Olympic lift module

Snatch
Clean & Jerk

 

CrossFit

Skill/ Strength: 5x5 Thrusters, work on efficient technique.

WOD: for time 18´TC
27-21-15-9 reps for time of:
Row (cal)
Thrusters

Light: 15/25kg
Rx: 25/35kg
Ad: 30/45kg

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