A) Kettlebell complex: 4 rounds of (R/L)
5 tng Clean
5 back step lunge (right leg)
5 tng Clean
5 back step lunge (left leg)
5 tng Clean
10 alt. back step lunge

B) 4x6 Z press w/ Double Kettlebell @mod

1. Every 3’ for 12’ (4x) 10/10 1armed KB snatch 14 Sumo Deadlift High Pull 16 CF sit-up

SNATCH PULL

4x3

Every 90s

SNATCH from the blocks

Every 2min x5
3 snatch from the blocks

• vika kerta kolmosia!

Voima
E3MOM, 4 rounds
12 steps OH walking lunge (plate)

WOD
10min amrap
1 Sumo DL KB
1 Goblet squat
1 Box jump (plate)
Add 1 rep to each movement after
completing a full round.

CrossFit Open 25.1

Squat 47
Bench 47
Rows 57
Dragonflies 10 @ 25 lbs
Kettlebell press @ 15lbs each arm
Lunges 10 @ 15 lbs each arm

1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2 Rounds
6 Burpees
6/side Single arm/single leg DB snatch
10 Box step-ups
+
Build to workout weight for Devil’s press and box step-ups
* Practice burpee box jump overs and wall walks between sets
+
@ workout weight
12/8 (cal) BikeErg
4 DB Devil’s presses
3 Wall walks
12/8 (cal) Row
4 Burpee box jump overs
4 DB Box step-ups

For Time
21-18-15-12-9-6-3
Squat cleans 60/45
Wall ball
Jerks 60/45
Bar facing burpees

Skills

AMRAP in 7 minutes

3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

(OPEN 18.5)