WORKOUT KW8

MONTAG 20/02/2023 CROSSFIT STRENGTH Push Press 5-5-5-5 *Superset with 5 Weighted Pull Ups 2' rest WORKOUT 10 Rounds for time... 12 Wall Balls 8/4 200m Row/Ski TC: 20'

DIENSTAG 21/02/2023 CROSSFIT STRENGTH A: 10' Skill & Warm Up Clean & Jerk (Cycling) B: 10' EMOM 5 touch and go C&J´s WORKOUT 15' AMRAP 30 Double Unders 15 KB-American Swings 24/16 10 Hand release Push Ups 5 High Box Jumps

CF-INTERMEDIATE STRENGTH A: 10' Skill & Warm Up Clean & Jerk (Cycling) B: 10' EMOM 5 touch and go C&J´s WORKOUT 12' AMRAP 20 Double Unders 9 KB-American Swings 6 Hand release Push Ups 3 High Box Jumps

MITTWOCH 22/02/2023 CROSSFIT STRENGTH A: Back Squat 8-8-8-8 @65-70% B: Front Squat 6-6-6-6 @65-70% WORKOUT For time... 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans 50/35 Burpees over the Bar TC: 15'

DONNERSTAG 23/02/2023 CROSSFIT CARDIO HARDIO 40' AMRAP 1 Round of "CINDY" 15/12cal of choice *Cindy is: 5 Pull Ups 10 Push Ups 15 Air Squats RX+: Use a weight vest

CF-INTERMEDIATE CARDIO NOT SO HARDIO 40' AMRAP 1 Round of scaled "CINDY" 10/7 cal of choice *Scaled Cindy is: 3 Pull Ups 6 Push Ups 9 Air Squats

FREITAG 24/02/2023 CROSSFIT STRENGTH A: Deadlift 8-8-6-6-3-3

WORKOUT For time... 21-15-9-3 Push Press* Pull Ups *Push Press 21: 40/30 15: 50/35 9: 60/40 3: 70/45

SAMSTAG 25/02/2023 OPEN WORKOUT 23.2

SONNTAG 26/02/2023

FREE GYM!