Workout of the day
For time:
21-15-9 reps of:
Deadlifts, 102.5kg/70kg
V-ups
Then:
2000m Row

Workout of the day “At home style”
For time:
21-15-9 reps of:
Deadlifts
V-ups
Then:
50-35-20 reps of:
Bent over rows
Hops over object
Mountain climbers

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

Workout of the day
For max calories:
4 min Echo Bike
4 min Row
3 min Echo bike
3 min Row
2 min Echo Bike
2 min Row
1 min Echo Bike
1 min Row

Workout of the day “At home style”
For max reps:
2 min Reversed lunges
2 min Double-unders
1 min Reversed Lunges
1 min Double-unders
2 min Reversed lunges
2 min Double-unders

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

Workout of the day
20 min AMRAP of:
100 Russian twists
1:00 Plank hold
75 Flutter kicks
1:00 Side plank hold, right
50 Leg raises
1:00 Side plank hold, left
25 V-ups

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

Workout of the day
3 rounds for max reps of:
1 minute of Push-ups
1 minute of Dumbbell hang clean and jerks
1 minute of Air squats
1 minute of Calories Echo Bike
*Rest 1 minute between rounds.

Workout of the day “At home style”
3 rounds for max reps of:
1 minute of Push-ups
1 minute of Hang clean and jerks
1 minute of Air squats
1 minute of Double-unders
*Rest 1 minute between rounds.

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