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FUN & FITNESS

whatiscrossfit

What is Crossfit?

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more

whattoexpect

What to expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more

howtogetstarted

How to get started?

It doesn’t matter what your current fitness level is – our FREE introductory session is for everyone. Read more

WOD 13-12-18

6 rounds EACH for time
(Rest “as needed” between Rounds)
250m Row
20 Kettlebell Swings 24/16 kg  Comp 32/24kg
3 Front Squats (from rack) 60/40kg  Comp 100/70kg

*Warm-up: 9 min EMOM; Min 1 Row, Min 2 KB Swings, Min 3 Front squat. Build up speed and weight each round. Starting on 70% of your workout pace, ending on or close to workout pace in the 3rd round. If you need more time to build up; use the first (two) rounds of the workout as an extended warm-up. Time left? Add another round. Total trainingtime including warm-up should not exceed 1 hour.

Build-up: Individually adjusted by coach

By |December 13th, 2018|Blog, WOD|