Run 10K for time

Mieluusti radalla!

7 RFT:
20 Wallball 9/6kg
5 Hang Power Clean 80/60kg
10 Burpees to Box 24/20"
12 TTB

3 kierrosta

Juoksu korttelin ympäri

40 Kahvakuula heilautus
60 Kyykky

aikaraja 40 min.

For Time

10 rounds of:

5 M-3 W Strict C2B-Pull Ups (banded)

3 Squat Clean 60/40

4 Burpees Box Jump Overs

Deadlift 20-15-10-10 reps. Add weight for every set.

Asia CrossFit Championship "C2 Triathlon"

For time:

• 6k Concept bike erg
• 4k row
• 2k ski

A:Tri setx3
A1: Singel arm DB bench press x6-8/arm @22x0
60sec rest
A2: Singel leg Dead lift x6-8/leg @31x0
60sec rest
A3:Double KB front rack carry 30m
90sec rest

B: 12min amrap
10m bear crawl
20m farmers carry
20sec ring support
10 Ring face pulls

1 rep of the following complex for max load

• Deadlift / hang clean / hang clean and jerk

For total reps

This workout consists of 3 individual workouts with a 3 minute break in between. Your score is the total amount of reps performed - including the assault bike

First workout: 5 minute amrap
Second workout: 8 minute amrap
Third workout: 5 minute amrap

Buy in on the 0:00 marker for each workout: 15 cal assault bike

Then amrap for the remaining time

• 5 Pullups
• 10 Pushup
• 15 Air squats

-Parin kanssa tiukka MU renkailla
-Baby MU renkailla (pelkkä kääntö)
-Falsegrip - roikunta
-Falsegrip rengassoutu