CrossFit Online Programm Tag 109

Fitness

rest




Performance

3rnds not for time
3-5 muscle ups
4-8 sot press
20 double under

3rnds not for time
max reps strict dips
3 plyo push ups

deadlift
1x3 @75% of 5RM
1x3 @85%
1x3+ @95% try to go for 5 or more reps with perfect form

amrap 14
400m run
10 power clean 60/40

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