Firm grip II
Firm grip II For time: 5 RFT 20 sec (hanging) L-sit hold 30 cal row The hang is 20 sec in total, breaks are allowed, for Rx both legs must be parallel to the floor.
Adante
AMRAP12 12 hang squat clean thruster 42,5/30 kg 24 abmat sit ups
Lowlandsthrowdown Qualifier LT15 DEFY
CrossFit AK Amsterdam WOD
5RFT 15 burpees 20 DU 6 DB snatch 30/17,5 kg 30sec rest
Custom AKA WOD
A 3RM Front squat B For time: 21-15-9 C2B pull ups DU
Custom AKA WOD
AMRAP10 10 HSPU 15 sit ups 20 DU
Custom AKA WOD
A 3RM weighted pull up B 50 pull ups for time C AKA core