Metcon (time)
”CrossFit Baseline”
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Strength (load)

Shoulder press
12-10-8-6-4, AHAP

Accessory:

EMOM for 10 minutes of:
6 Heavy DB snatches, alt. arms (3/3)

Then

5-10 Peg board climbs OR 10-15 Legless rope climbs OR 15-20 Rope lowers

Rest as needed.

Romanian Deadlift

4 x 5 @ 50% Deadlift

Go Every 3:00

3 x alkavalla 4 minuutilla

4 maastaveto jätä 1-2 toistoa varaa
max toistot leuanveto

Power Snatch

5 x 2, build up to 65%
5 x 1, build up to 85%

Go Every 2:00

EMOM 12 min
1) 12-16 inverted chest to bar row
2) 12-16 poor man's leg curl
3) 16 sit ups

power clean and jerk
4 x (2+2)
4 x (1+1)

• challenging weight, no fails

5-7 rounds of:
1min: db snatches 45/35lbs
1min: row
1min: rest

Advanced can do sandbag clean

5 rounds for time:
20 db hang power clean 45/25lbs
20 shoulder to overhead
200m run

tc 20min

E2MOM
hang clean + jerk (5+3)
- find heaviest complex in 5-7 sets