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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

a) 5min Practise HS Walk no Rest

b) Then 5min AMRAP: 

12/8cal. Sprint Assault Bike 

12 T2B

• weightlifting
• metabolic
• gymnastics

Row - For time of:

1km 1:1 Rest 1km

• weightlifting
• metabolic
• gymnastics

6min AMRAP of:

9-12-15-18-… Jumping Chest to Bar Pull Ups 

9-12-15-18-… Thruster 40/25

• weightlifting
• metabolic
• gymnastics

18min EMOM of:

1st.: Ring Dips, 5-10x 

2nd.: Overhead Dual Kettlebell Hold 24-16/16-10, 40-50sec. 

3rd.: Bike, 1min @easy pace

• weightlifting
• metabolic
• gymnastics

Team of two person – "MEGGIE": 5 Rounds for time of:

20 HSPU

40 Pull ups

60 alternating squat Pistols

• weightlifting
• metabolic
• gymnastics

9 Rounds for time of:

12 Wall Ball  

8/6cal. Row/Ski

• weightlifting
• metabolic
• gymnastics

Mexický den v CCFO Team of two person – 12min AMRAP of:

20cal. Assault Bike

20 Knee2Chest

20m SlamBall Carry

20 Kettlebell swing

• weightlifting
• metabolic
• gymnastics

10min EMOM of:

1x P. Clean* + 1x Sq. Clean* *@70-75 of your 1RM Clean

• weightlifting
• metabolic
• gymnastics

"MICHAEL" - 3 Rounds For time of:

800m Run 

50 Back Extension 

50 Sit Ups

• weightlifting
• metabolic
• gymnastics

3 sets of: 

1min ME cal. Row 

1min ME OHS 20/15/10 

1min ME Burpee over empty Barbell 

3min Rest

• weightlifting
• metabolic
• gymnastics

TEST - 10min AMRAP of: 

Assault bike (ME cal.)

• weightlifting
• metabolic
• gymnastics

6 Rounds for time of:

2-5m HS Walk

10 T2B

10 Dual Kettlebell Deadlift 20/12

• weightlifting
• metabolic
• gymnastics

20min with easy pace of:

50 Jump rope 

2x10m Front Rack Barbell Carry @80-60/50-35kg 

50 Reverse Jump Rope 

2x10m Bear Hug with slam ball 

50 Double Unders 

1min Plank

• weightlifting
• metabolic
• gymnastics

2x Bring Sally up: 

a) Air Squat 

3min Rest

b) Push Up

• weightlifting
• metabolic
• gymnastics

"HELEN" - 3 Rounds for time of:

400m Run 

21 Kett. American Swing 24/16 

12 Pull Ups

• weightlifting
• metabolic
• gymnastics

2 Sets of (6min On/ 4min Off):

800/700m Row

AMRAP with remaining time: 

1x Rope Climb, 

4x Squat Snatch 40/20

• weightlifting
• metabolic
• gymnastics

10min EMOM of:

1x Push Jerk* + 1x Split Jerk* *@70-75 of your 1RM Jerk

• weightlifting
• metabolic
• gymnastics

12min EMOM, 20sec. On/ 40sec. Off: 

1st.: Assault Bike (ME cal.) 

2nd.: Target Burpee (ME Reps)

• weightlifting
• metabolic
• gymnastics

Team of two person – 16min AMRAP of: 

3-6-9-12-15-... Toes to Bar

3-6-9-12-15-... Wall Ball 9/6

3-6-9-12-15-... Double Unders

• weightlifting
• metabolic
• gymnastics

Team of two person – 16min AMRAP of: 

3-6-9-12-15-... Toes to Bar

3-6-9-12-15-... Wall Ball 9/6

3-6-9-12-15-... Double Unders

• weightlifting
• metabolic
• gymnastics

For time of: 

1000m Run 

1000m Row 

1000m Run 

1000m Assault Bike