In teams of 2 for time: 30 Bear Complex 60/40 kg 100 Alternating KB Snatch 24/16 kg 100 TTB 30 Bear Complex 60/40 kg Bear Complex - Power Clean - Front Squat - S2OH - Back Squat - S2OH Every movement must be done separately

15 x 1 min AMRAP: 1. C&J 50/30 kg 2. BBJ 60/50 cm 3. WB 9/6 kg 1 min rest after each AMRAP

Back Squat 5-3-1-1-1-1 FT: 400m Run 21 Down Up 400m Run 15 Burpee 400m Run 9 Burpee Tuck Jump

FT: 40-30-20-10 KB OH Lunge 24/16 kg 20-15-10-5 Abmat Sit Up 40-30-20-10 KB Thruster 24/16 kg 20-15-10-5 Abmat Sit Up

12 min EMOM: 1 Min: 40 sec Tempo Strict Press 2 Min: 40 sec Tempo Strict TTB 3 Min: 40 sec Upper Back Drills 8 Rounds of 30 sec on / 15 sec off for Max Reps: 1. Cluster 40/25 kg 2. CTB Pull Up 2 min rest after 4th round

4 Rounds 5 min on / 2 min off: 400 m Run Buy In 1. AMRAP "Baby Cindy" 2. AMRAP "Trianlge Burner"

Sutra svi idemo u Sentuuu na FITNESS CROSS CHALLANGE 2017 :) Preko 40 nasih clanova ide u Sentu! :) Samo JAKO! CFNS WOD Teams of 2 AMRAP 25' 80 x Wall Ball 60 x Pull Ups 40 x Clusters 20 x Synchro Burpee

Andrijana posle zavrsenog wod-a :D AMRAP 18' 16 x KB Snatch 12 x HRPU 9 x Burpee to Target

Senta je sve bliže.. U nedelju preko 20 takmičara iz našeg kluba ide da odmeri snage sa drugim učesnicima iz drugih klubova.. Svi koji žele da idu u Sentu, da se takmiče ili da gledaju takmičenje i imaju svoj prevoz, neka se jave za pultom kako bi se organizovali i povezli one koji nemaju svoj prevoz. CFNS AMRAP 8' 20 x Reverse Lunges Plate 30 x DU 2' Rest AMRAP 8' 10 x DL 8 x Box Jump 6x HR Burpee

Nas Rasa za novim rack-om :) CrossFit NS Forging Elite Fitness Strenght: 5x3 Jerk WOD: AMRAP 12' 20 x KB Swing 30 x Russian Twist 100m Run