Workout of the day
“Tabata Echo Bike”
1 min. Rest
“Tabata dumbbell front squats, 22.5kg/15kg”
1 min. Rest
“Tabata Kettlebell Swings, 24kg/16kg”

*Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
*Tabata score is the total reps performed in all of the intervals.

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

Workout of the day
For time:
21-15 and 9 reps of:
Burpees
Ring rows

Immediately into..

9-15 and 21 reps of:
Burpees
Ring rows

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

Workout of the day
20 min. AMRAP of:
10 Cal. Row
15 Push-ups
20 AbMat Sit-ups

Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.

Workout of the day
For time:
15 Front squats, 42.5kg/30kg
30 AbMat Sit-ups
15 Thrusters, 42.5/30kg

Rest 1 minute

15 Front squats, 42.5kg/30kg
30 Dumbbell rows, 22.5kg/15kg (15 links, 15 rechts)
15 Thrusters, 42.5kg/30kg

Rest 1 minute

15 Front squats, 42.5kg/30kg
30 Push-ups
15 Thrusters, 42.5kg/30kg

Immediately into…

5 min. AMRAP of:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html

Workout of the day
3 rounds, each for time of:
20 Hand release push-ups
25 Box jumps, 24″/20″
500m Row
*Rest 3 min. between rounds

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html