WOD: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, (24"/20")
30 Wall ball shots, (20/14)

TC 30 minutes

4 x 12 AHAFA

12 x Deadlift 60/42,5kg
9 x Hang Power Clean 60/42,5kg
6 x Push Jerk 60/42,5kg
3 Rounds, For Time
Time Gap 12 min

"Eva"

5 Rounds for time of:

800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups

"CrossFit Total"

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Warm-up:
200m ergo
20 air squat
10 scapula pull-ups
200m ergo
20 abmat situps
10 kip swing
200m ergo
10 lat. burpee over rower
10 kahap

PRE WORKOUT:

Death by calories:

1 cal in first min.
2 cal in second min.
3 cal in third min.

-Continue until you are unable to make the required number in that minute.

• Reset the computer each minute. No roll over calories.

Record result (total calories).

Etukyykky 4,4,4

nousevat painot, tauot 2 min.

Workout of the Day
“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Perform the sequence 7 times through without stopping.
*5 rounds of the complex will be completed increasing weight each time.
*Rest 2 minutes between rounds

Prowler push, six rounds.

EMOM 20

RX:
5 Pull-Up
10 Push-Up
15 Air Squat

SCALED 1:
3 Pull-Up
6 Push-Up
12 Air Squat

SCALED 2:
5 Jumping Pull-Up
10 Push-Up (Scaled)
15 Air Squat

SCALED 3:
3 Jumping Pull-Up
6 Push-Up (Scaled)
12 Air Squat