“G.I. Jane”

Aikaa vastaan:

• 100 Burpee-leuanveto

Rekkitanko 10cm suoraksi ylös ojennettujen käsien ja sormien yläpuolella, varpailla seisten.

200 m Row
AMRAP Hang squat snatch
50% 1RM snatch

10 Presses (50% of 1RM Press)
Try to do the set unbroken
20 Ring rows

followed by:

AMRAP of Burpees in 4 minutes

900m-700m-500m-300m-100m Row

90-70-50-30-10 Double under

9-7-5-3-1 Handstand push-up

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:

5 rounds for time

9 deadlift 60/40kg
7 hang power clean
5 t2b

Timecap 10min

5 x 3 OHS

• leave one rep in the tank
• rest as needed between sets

EMOM 10

2 x Power Clean @ 70%

Same weight across. Tng or Drop´n Go

40,30,20,10 cal laite

90s lepo intervallien välissä

Aikaraja 11min

10 Min AMRAP A
50 Double unders
3 wall climbs to 10/9 inch from wall
20 DB Snatch 22.5/15kg
Rest 5 Mins

10 Min AMRAP B
15 Box jump overs
9 C2B

Scaled option A
100 Singles (count as 50)
3 wall climbs reduce range of motion 15/20 inch
Weight down on snatch

Scaled option B
15 step overs or low box
9 pull ups or 6 pull ups or jumping pull up

Post total reps