11.23.

11.23.

  • Post author:
  • Post last modified:2025.11.23.
  • Post category:program

LIGHT CROSSFIT

I. 8X
3 CHIN UP
3 STRICT PRESS

II. 7′ AMRAP
6 PUSH UP
8 DEADLIFT
10 BOX STEP UP

3′ REST

IN 7′
10-15-20-25…
ABMAT SIT-UP
JUMP ROPE

CROSSFIT

I. FT.:
16-12-8
BOX PUSH UP TO BACK BRIDGE
KB RUSSIAN TWIST EACH SIDE
HANGING L-SIT

II.
A.AMRAP 7′
3 WALL CLIMBING
3 HANDSTAND PUSH UP
3 CLAP PUSH UP

REST 3′

B.AMRAP 7′
3 OHS
3 BACK THRUSTER
3 BACK SQUAT

REST 3′

C.AMRAP 7′
RIGHT ARM
3 SWING
3 CLEAN
3 PRESS

LEFT ARM
3 SWING
3 CLEAN
3 PRESS

3′ REST

D. AMRAP 7′
12 BURPEE
9 CAL STAND BIKE
7 CAL ROW
5 CAL SKIERG

III. TEAMS OF 2
FOR TIME:
200 DU’S

TC.:4′