QuickFit

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

Finisher: Coaches choice

Skills - Squat Module

Air Squat
Front Squat
Over Head Squat

CrossFit
Skill / Strength:
4x8 seated double KB strict press
4x30" reverse hollow rock

WOD: 12' EMOM
odd: 10 deadlifts
even: 30" handstand hold

Light: 25/30kg, pushup position hold
Rx: 50/75kg
Advanced: 65/90kg

by Beau

 

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