100 Snatches for time with a pair

3 rounds for time;
2 x Rope Climb
5 x Overhead Squat @ 90/70Kg - your age (taken from the floor).
2 x Ring Muscle-Up
30 x Double Under

Time Cap - 18:00

• 'Bunker Masters' commemorates Henrik H reaching 500 workouts at CrossFit Central Helsinki

4-4-4-4-4

Thruster

sopiva paino

Circuit 3: (2 racks)
10 BB Press - 5 sec neg
8/ DB Rev Lunge - 5 sec neg
and CURVE (total distance)

Circuit 2:
10 BB Deadlift - 5 sec neg
10 DB Chest Press - 5 sec neg
and SKI (total distance)

5 rounds:

750/600m row or run/bike for 3 minutes
2/1 rope climbs
150 m DB farmers carry 40/30 lb
2 min rest

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon(10)
9-12-15
box jumps/step ups 24/20
400m run after each round

Metcon-comp(10)
9-12-15
box jumps 30/24
400m run after each round

bench/strict 3x2(8)

Finisher
2 min sh distraction
2 min hip opener
100 flutters

It is time to go through the PRs you have made during the past year.

Answer the following questions:
- How many PRs have you done during 2016?
- What has been the biggest achievement of the past year?
- What can you do better next year?

3x500m Row
In groups of three YGIG

80-100% HRmax

4 min Tabata - Jump Squats
20/10