Every 5' *5
30/27cal Row
15 TTB
3 Sqt Clean 80/60kg

3*
20/20 1 arm KB Swing
20/20 1 arm KB Kneeling Press

Basic Endurance CrossFit 60

2000 m row
30 sit up w/ medicine ball
5 bar mu
50 Calories Bike

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Athlete cannot set dumbells down once round has started w/ deadlifts. Athlete may release dumbells after a completed round for rest.

Increase the load each round. Rest as necessary between rounds

40-45-50-55-60

1 rm back squat

For time:

row 2000m
200 du´s

EMOM 12:
1: 2 narrow grip bench press
2: 1 weighted pull-up

Accessory 3 from library

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