3 rounds

8 + 8 banded hamstrings curls
0:30 Empty barbell Biceps Curls
10 GHD Hip Extension

5 rounds for time of:

• 35 double-unders
• Run 200 meters

EMOM 10:
5 Hang Power Snatches @65%

3 rounds for max reps:
10 Strict Pull-ups
10 Bent Over Rows 60/40kg
max rep Barbell Bicep Curls 20/15kg

• Rest :90 btw rounds

For time of
50 Regional standard double DB traveling lunges
(1 DB in front rack, 1 DB overhead)
Switch sides as you please.
@2x22.5/15

“KAREN ARNOLD”
MEMORIAL WOD
For Time
150 Goblet Squats @24/16
Perform 5 Burpees at the top of each minute, starting at 0:00

Background: This memorial workout is dedicated to Karen Arnold who passed away on April 4, 2020. Karen was a pillar in the Alaskan CrossFit, Gymnastics and Power Lifting communities, coaching at several Alaskan CrossFit gyms and events. She had a passion for lifting heavy, coaching kids, handstands, and participating in every community event possible.“Lift something heavy and eat a cupcake!” was her tagline.
The workout was designed as a collaboration by members of the CrossFit community in Alaska, with Karen in mind. She reportedly loved doing Wall Ball Shots and Burpees.

Afterparty
100 Swing In Teams of 2
Partner 1 : Goblet Wall Sit
Partner 2 : 10 Banded Russian Swing

500 m row
10 burpee
500 m ski
20 wallball
1000 m bike
30 AKBS

4 Kierrosta:
A1. 6 Leuanveto vastaotteella V.2
60s Lepo
A2. 6/6 Landmine press V.2
60s Lepo

3 Kierrosta:
8 Punnerrus V.1
30s Lepo
8/8 Yhden käden kulmasoutu V.1
30s Lepo

3 Kierrosta:
16 Russian twist V.1
8-10 Hauiskääntö käsipainoilla V.1
8-10 Ranskalainen punnerrus V.1

3 rounds for quality

10 One arm Kneeling DB strict press ( right )
10m One arm OH walking Lunge ( Right )
10 One arm Kneeling DB strict press ( Left )
10m One arm OH walking Lunge ( Left )

Weighted Ring Dips

5-9 UB : 3-3-2-2-2
10 + UB : 5-4-3-3-2

Build in weight each Set