Wednesday 2.27: Team Lando or Team Kroon

WEDNESDAY
CrossFit

Strength: Thruster to Front Squat
EMOM 12m
6m : 3 Thruster (from rack)
6m: 2 Front Squat (from rack)

WOD: 4 Rounds
12 Burpees
16 KB Swings 53/35

S: 8/12 Reps 35/26
L1: 35/26
Rx+: 70/53

Sweat
Core: 3 Rounds
2 Min ME Forearm Plank
2 Min ME Hollow Hold
2 Min ME Air Squat
rest 2:00

Conditioning: For Time
Row 750m
50 Situps
Row 500m
50 Supermans
Row 250m
50 Hollow Rocks

The Program
1. Strength and WOD

2. EMOM 8m : 2-5 Muscle Ups
rest 2 Minutes
5m AMRAP
2 Deadlift 335/225
30′ HS Walk
rest 2 Minutes
3m AMRAP
Bar Facing Burpees