09.10.

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  • Post last modified:2026.09.10.
  • Post category:program

CROSSFIT

I. 10 RFT
5 TRX ROLL OUT
3 K2E

II. EMOMX10
15 SEC MAX KIPPING PULL UP

III.
BUY IN:
2000/1800M BIKE

10 RFT
3 BURPEE OVER THE BAR
3 THRUSTER (60/42,5KG)

BUY OUT:
2000/1800M BIKE

BOOST

I. AMRAP 5′
TEAMS OF 2
HANGING HOLLOW HOLD
10 M SHUTTLE RUN „LADDER”

II. 3RFT
7X30 SEC SPRINT ROW, 1’REST
EMOMX5
3 DKB DEADLFIT
3 DKB CLEAN
3 DKB PUSH PRESS

III. FT.
21-18-15-12-9-6-3 CLOSE GRIP BENCH PRESS
3-6-9-12-15-18-21 SKIERG @1