Metcon (reps)
AMRAP in 13 minutes of:
4 Ft. squats 80/55
8 Pistols, alt. legs
12 Sit-ups

Metcon (time)

5 Rounds, each for time:
300m Row
8 Deadlifts @ 1.25 x BW
13 Box jumps 24”/20”

Rest 1min between rounds

Accessory:

Strict toes to bar/Toes thru rings, 4 x 10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)

Back squat 5 sets of 5. AHAP!
Go every 5:00.

“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