48min otm (8kierrosta)
6 Burbee shuttle run
10 box jump
10 v-ups
1rope climb
1min watt bike
1min lepo

Selkäpäivä

A. 15 times each side – Plank with Leg Slide
15 – Reverse V-ups
15 – Banded sit ups
Repeat 3 times

B. 15 times each side – WB sit ups side hits
15 – WB sit ups forward hits
15 – WB sit ups above hits
Repeat 3 times

C. 6-8 Bench Barbell curls
6-8 – Barbell skull cruches
Repeat 3 times
6-8 DB hammer curls
6-8 DB skull cruches
Repeat 3 times

D. Cardio session

100 wallball
100 dumbell snatch 30/22.5( Alternate hands each time)
100 air squat ( if feeling strong go pistol squat)

Every 2 minutes do 2-6 bar-mu, start with mu.

TIME CAP 20min

DB/BB
Rest 1min between sets

Partner WOD:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 100/70kg then amrap Pushups until partner returns

Each partner does 4 rounds. Score is total time, subtracting 1 second for every pushup completed.

4 rounds for time of:
100ft. Overhead walking lunge @ 45#
30 box jumps @ 24"
20 wallballs @ 14#
10 HSPU

Crossfit Games Regionals Event 1 - modified
Time cap 25 min

For Time:
1000 m run (3 laps)

Then,
12 Rounds of:
4 HSPU
8 CTB
12 Squats

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Original:
FT, cap 25 min

1200 m run, then

12 R:
4 Strict HSPU
8 CTB
12 Squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Push Jerk 3 x 5

Clean 1 RM