6 JAHRE Crossfit
SECOND HOME 

surprisewod

STRENGTH

9x 45″ ON / 15″ OFF

• ring push up pos. steps
• hollow hold
• wall walks

WOD
4 rounds for time

• 15 burpees
• 20 wall ball
• 25 kettlebell swings 24/16

STRENGTH
every 3′ – 5 rounds

• 5 front squat &
• 10 squat jumps

WOD
9′ AMRAP
1-2-3-4-…

• box jump over
• deadlift 80/55

STRENGTH
12′ EMOM

• power snatch

WOD

• 24-18-12-6 v-ups
• 15-12-9-6 power snatch 30/20
• 200m run after each round

STRENGTH
3 rounds of:

• 8-12 strict pull up &
• max deficit push up

2′ rest between

WOD
12′ AMRAP

• 20/16 cal row
• 10 & 10 dumbbell hang clean & jerk
• 20 dumbbell overhead lunges

STRENGTH
5 sets of:

• 1 pause front squat &
• 2 front squat

WOD
3 rounds

• 25 push press 42.5/30
• 25 toes to bar
• 25 box jump over