CrossFit Ostfildern – WOD
Weekly Special: PITT-Force Program
Weightlifting
Front Squat (PITT-Force) (1×20)
Front Squat (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Weightlifting
Pull Up (PITT-Force) (1×20)
Pull Up (PITT-Force)
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP 14
120/110/100 cal Row
100 Toes-to-Bar
80 Wall Balls
60 Power Cleans
40 Pull Ups
Rx:
Wall Ball: 9 / 6 kg
Power Cleans: 30 / 20 kg
Rx+:
Power Cleans: 45 / 30 kg
M/M -> 120 cal row
M/W -> 110 cal row
W/W -> 100 cal row