Slide Left Slide Right
6

3

4

2

Wod


CFM – CrossFit Premium

a) ” 12 days of christmas – CrossFit Mitte”

1 wall climb
2 powersnatch (50/35)
3 thruster (50/35)
4 squat clean (50/35)
5 burpees over the bar
6 toes 2 bar
7 pullups
8 kettlebelwings (32/24)
9 boxjumps
10 handstandpushups
11 clean and jerk (50/35)
12 manmaker (50/35)

round 1: 1 wall climb
round 2: 1 wall climb+ 2 powersnatch
round 3: 1 wall climb+ 2 powersnatch+ 3 thruster

BASIC CROSSFIT
a)
Weightlifting

b) for time
1 wallclimb
2 powerclean
3 thruster
4 burpee over the bar
5 pushups
6 kettlebellswings
7 boxjumps
8 deadlift
9 kettlebellhighpull
10 calories
11 gobletsquat
12 devil’s press

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