3-3-3-3 conjugate back squat (start new variation)
Finish with max rep back squat at 75% of your heaviest set.

WOD: In teams of 3
AMRAP 18 minutes
5 front squats 100/70kg
100ft walking lunge
50m sled drag 60/40kg

Afterparty:
10-8-6-5-2 Overhead step ups
10 good mornings/ reverse hypers or 15 hip hikes in between sets.

6' AMRAP:
3,6,9,12...Ladder
Thrusters (40\30kg)
6 Pullups

Rest 4'

6' AMRAP:
3,6,9,12...Ladder
DB Snatch (22,5\15kg)
6 Burpees over DB

You and your teammate have 5mins to complete each section. 3mins rest between sections

• 96/80 cals Ass Bike. Change every 12/10 cals (so each person does 4 x 12/10)

• 240m Sled Push. Change person every 20m (so each person does 6 x 20m)

• 90 DB Hang Clean Thrusters. Change every 9 reps (each person does 5 x 9reps)

If you finish the reps inside the 5mins, it's extra rest.

The intent is to go hard!

'Forever Young' commemorates Annastiina Y-K achieving 1000 workouts at CrossFit Central Helsinki.

3 rounds for time of:

• Run 400 meters
• 10 shoulder-to-overheads

Men 185 lb.
Women 125 lb.

"Omatoiminen WOD"

A.
2 rds:
1min Row
8 WB
8 Box steps / Box jump

Mobility:
Spider lunge + twist 45s.
Hip touch + down dog 45s.

B.
2 rds For time:
40 Box jump over
40 Wb
400m Run

(time cap: 18min)

C.
Cool down:
Easy run/walk ~5min.
Stretch / foamroll ~5-10min.

4 rounds, each FT
Start every 4 min, round cap 3 min

8 Trap bar DL 100/70kg
10 HSPU
12 Sit-ups
14 WB 10/6kg

EMOM 10 min, alt

5-4-3-2-1 Squat snatch
30 DU

Weights, max 70-75-80-85-90 % 1RM SS

Snatch Technique
3 Sets of 4: Overhead Squats
3 Sets of 3: Snatch Drop
3 Sets of 2: Snatch Balance

Strict! No kipping

"Rästipäivä”
75 double under
50 wall ball
30 toes to bar
5/3 köysikiipeily
30 chest to bar leuanveto
50 wall ball
75 double under
Aikaraja: 16 minuuttia

Tänään tai huomenna Sawo