Måndag 20 september

A. AMRAP 4 minutes – INDIVIDUAL:
2 Wall walks
4 Chest to bar
6 Front squat @ 50/35kg

2 minutes rest

B. AMRAP 4 minutes – INDIVIDUAL:
10/8 Cal Row
100m Run

2 minutes rest

C. AMRAP 4 minutes – TEAM:
30 DB Front rack walking lunge steps @2 x 22.5/15kg
15 Burpee Box jumps @ 60/50cm
Max DB Burpee box step over in the remaining time

2 minutes rest

D. AMRAP 4 minutes – TEAM:
40/30 Cal Row
Max DB Devil’s press @2 x 22.5/15kg in the remaining time

2 minutes rest and repeat from top

Session Flow:
Member no. 1: A-B-C-D-A-B-C-D
Member no. 2: B-A-C-D-B-A-C-D

Crossfit Karlstad