CROSSFIT CLASS
TEAM OF 2
00:00 – 06:00 200 MT RUN + PARTNER AIR SQUAT
06:00 – 12:00 15/10 CAL + PARTNER HOLD PLANK
12:00 – 18:00 12/10 WB 9/6 KG + PARTNER HANDSTAND HOLD
18:00 – 24:00 10/8 BURPEE TO TARGET + PARTNER DEAD HANG

WEIGHTLIFTING CLASS
A.POWER CLEAN +FRONT SQUAT+JERK
2×2+2+2 60%
2×2+2+1 70%
4×2+1+1 80% (%c&j) rest 1’30”
B.ROMANIAN DEADLIFT
4X4 80% Clean
C. STRENGTH
6 BACK SQUAT (31X1)
8 BENCH PRESS DB (31X1)
10 WINDSHIELD WIPERS/side