Front squats
Front squats as fast as possible 50 reps
use your bodyweight. Mark down the time.
The weight should be something what you could
do 25 to 30 reps unbroken.
Rack the bar as many times as you want.

Bike ~10 minutes after these squats

Snatch complex
Squat snatch + hang squat snatch
20 minutes to max out!

Olkapäät ja rintaranka

21-15-9 reps for time of

• Deadlifts
• Box jumps

Men 315 lb., 30-in. box
Women 205 lb., 24-in. box

CrossFit games 2007 final event
30 Squat clean and jerks for time 70/45

Do not scale the weight if it's doable RX.
The times below are top 10 finishers.

Jason Khalipa 2:46
Josh Everett 4:17
Matt Chan 5:46

Caity Matter 3:30
Rebecca Voigt 6:18
Cherie Chan 9:30

Menkää metsään hiihtäen tai kävellen.

HR 65-75%

WOD

Partner WOD (1 round in, 1 round out):

5 bench press @ BW
5 strict pull-ups
5 ring dips
5 strict chin ups

10 rounds each

1a) Zottaman Curls: 3 x 10. Rest 30s.
1b) Elbows out tricep Extensions: 3 x 12-15. Rest 30s.

2) RKC Plank: Accumulate 1:00

5 Rounds for time!

60cal Row/Ski/AB
10 Pull Ups
10 Burpees
30 Squats
20 Sit Ups

Välijäänyt harjoitus/lepo/huolto