Working for 25 Mins

1. 45 sec Row
2. 10-15 Russian KBS
3. 45 secs Bike
4. 10 strict t2b

Go by feel on this, find numbers that feel good and are maintainable

3 x 8min work/ 4min rest, with two db`s

A)
20 box jump
40 db clean and jerk 45/25lbs
max cal erg

B)
20 pull up
40 db front squat 45/25lbs
max reps box over burpee

C)
20 t2b
40 db box step over 45/25lbs
max reps du`s

18min

5-15 varpaat tankoon
15cal laite
5-10 yleisliike tangon yli
15cal laite

Käytä aika laitteella sykkeen tasaamiseen ja hyökkää kehonpainoliikkeissä

Within 20 minutes:
1 RM Overhead Squat

In as many lifts as you need build to a true 1 Rep Max.
Rest as needed between sets.

7 x 3 touch and go power snatch

Basic Endurance CrossFit 45 HR Zone 2-3

8 Minutes Any Machine
10 Front Squat 50-60%
8 Dumbbell Chinese Row

4 Rounds:
15sec work, 2min REST.

AMRAP 15
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Pullups
12 Box Jumps
15 Situps

Built daily heavy
8 reps (max 1-2 rep reserv)

then
6 reps @ 107% heavy 8 reps
4 + reps @ 113% heavy 8 reps
(+ = max reps, minimum 4 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

For time
30 wall ball
15 burpee pull ups
20 wall ball
10 burpee pull ups
10 wall ball
5 burpee pull ups

time cap 15 minutes