EMOM 10:
Even: 12 WBS 9/6
Odd: 12 BJ 60/50

10 Back Squat 50kg
50 KB Swing 16kg
20 Front Squat 35kg
40 Box Jump 50cm
30 OHS 20kg
30 Toes to Bar (Knees to Elbows)

With easy pace

20 min EMOTM power snatch

5x10 etsi maksimi kymppi

"Crossfit games 2014 open workout 14.5."
21-18-15-12-9-6-3
Thruster 42,5 kg
Bar-over-burpee

Divide into 2 groups.
In order:
3 calorie bike
4 box overs (2 feet onto the box and two feet off the other side=1rep)
high plank hold (1 foot off the ground if too easy)

*next person in line starts once person ahead of them is done the bike
*person at plank will hold until 2 of his/her teammates are also in plank then returns to end of line

12 min circuit
15 min

5 sets of:
Kettlebell bent over row x10
Barbell Glute bridge x10
Max Bar Hang
Mountain Climber x 30/leg

*If you can hang on bar for longer than 1 min, add DB between feet the following round.

4min rounds
25min

• AMRAP 20 min. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11... reps --- Sit up. --- Burpee. --- Box Jump (30"/24"). --- Dip. --- DU x 10. --- Rings Pull up.

Three rounds of:

*Slam-Ball, 9 Kg. ball (Reps)
*Sumo deadlift high-pull, 35 Kg. (Reps)
*Box Jump, 60 cm. box (Reps)
*Push-press, 35 Kg. (Reps)
*Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.