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CrossFit Ostfildern – Kettlebell Class Metcon (Time) 4 rounds 8 Kettlebell Squat Cleans & Presses 8 Kettlebell Swings 8 Kettlebell Snatches 8 Kettlebell Windmills rest: 1 minute Rx: 24 / 16 kground 1: right arm round 2: left arm round 3: right arm round 4: left arm

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CrossFit Ostfildern – WOD Weightlifting Push Jerk (12-10-10-8) 70% – 75% – 75% – 80% Metcon Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Hang Power Cleans Overhead Squats Push Ups Box Jump Overs Rx: Clean & Squat: 50 / 35 kg Box Jump: 60 / 50 cm

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CrossFit Ostfildern – WOD Gymnastics Pull-ups (12-10-10-12) Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP 17 10 Burpees 31 Russian Kettlebell Swings 10 Burpees 31 Box Jumps 10 Burpees 31 Push Presses 10 Burpees 31 Pull Ups 10 Burpees 31 Slam Balls 10 Burpees 31 Dumbbell Snatches 1031 meter row Rx: Kettlebell Swing: 32 / 24 kg Box Jump: 60 / 50 cm Push Press: 35 / 25 kg Slam Ball: 10 / 6 kg Dumbbel Snatch: 22,5 / 15 kgIt is only allowed to work on the exercises as long as the partner is in handstand