10 RFT

• 200m Row
• 1 pegboard ascent 3m

Scale pegboard according to skulle level:
- 1 Legless ropeclimb
- 1 ropeclimb
- 3 to 5 very strict pullups

Every 2min x 10:
1. 12/10cal row + 10 wb
2. 12/10cal ab + 5 devils press 2x30/20lbs
-2min rest
Every 2min x 10
1. 12/10cal ab + 6-8 burpee box jump
2. 12/10cal ski/row + 1-3 rope climb
-Saa mennä suht kovaa, että menee alle 1min, tavote n.45sec niin tulee riittävä lepo kierrosten välissä.
- Kovimmat voi tehdä molemmat liikkeet 1min.

Accessory 15 minutes

3-5 Ring MU
5 Box jumps TnG 30/24"
20 Toes on Wall Sit ups

For total time

• 15 Burpee box jump overs
• 30 Cal assault bike
• 15 Burpee box jump overs

2 min break

• 10 Burpee box jump overs
• 20 Cal assault bike
• 10 Burpee box jump overs

2 min break

• 5 Burpee box jump overs
• 10 Cal assault bike
• 5 Burpee box jump overs

Score is your total time, including the breaks

20 minutes for quality

7 Strict C2B/ Pull ups
10+10 Single Arm DB Bench press
1 Leggless Rope/ 2 Rope Climb
15 Toes on Wall Sit ups

Strict pull up 4x5
Thruster db 4x12

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch 22,5/15kg
Minute 3: 45s Barbell Rows (42.5/30 kg)
Minute 4: 45s Assault bike/ski moderate pace
Minute 5: 45s Double Unders
Minute 6: 45s Hollow Rocks

For time:

Row 1000/900m
32 TTB
Run 800m
32 Pull ups

”Embrace the suck”
3 rounds for time:
- 10 Burpees
- 10 Thrusters
- 10 Devils presses

*use 2x 15/10kg dumbbells.
TC12

5 rounds for time of:

800mts run
5 rope ascents 15ft (4.57mts)
50 push ups

push ups are the exercise that when they are a lot, it just burns me... so my time hre SUCKED! 1h18m:55s

Check out the main site page for the WOD:
http://www.crossfit.com/mt-archive2/006959.html (hope this doesnt count as spam? if i cant post other links let me know so i can delete it.)