09.17.

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  • Post last modified:2025.09.17.
  • Post category:program

LIGHT CROSSFIT

I. 10×3 OVERHEAD SQUAT

II. 1-2-3…/2-4-6…/5-10-15…
DDB POWER CLEAN & PUSH PRESS
BOX STEP UP OVER
TRX H2H

CROSSFIT

I. 5-10-15
ABWHEEL
T2B
TRX REV. KNEE PULL

II. FT.:
A. AMRAP 15′
21-15-9-6-3
DEADLIFT
HANDSTAND PUSH UP
B. AMRAP 15′
3-6-9-15-21
DKB THRUSTER
CAL SKIERG
HANGING L-SIT

III.FT.:
5-4-3-2-1
GOBLET SQUAT
WALL CLIMBING

PRO CROSSFIT

I. AMRAP 6′
7 ST. T2B
7 BAR HOLLOW ROCK

II. IN 10′
CROSS DOUBLE UNDER PRACTICE

III. AMRAP 12′
10 M OVERHEAD WALKING LUNGE
10 M HANDSTAND WALK
15 M HEAVY SLED PUSH

IV. AMRAP 10′

10 SEC DEAD HANG 

​40/20M HEAVY SLAM BALL CARRY

5-5 DB OHS