Buy in: 50 double unders
5 rounds for time
10 Hang Power Clean 85
10 DL (same weight as hang clean)
10 burpees
Buy Out : 50 double unders

5 sets:
20 squats followed by 200 meter run

3 (5) rounds of the ten

db power snatch 5/5 (12.5kg)
v-ups 10
db goblet squat 10 (12.5kg)
weighted russian twist 10/10 (5kg)
30s rest

For Time

12 Thruster 34/25kg
9 Toes to Bar
200 Mts Run Wall 9/7Kg

21-15-9 reps for time of:

Wallball shots, 14 pound ball
Burpees

CF Mainsite chipper:
20 FSx125#
30 BJx20″
40 KBSx35#
50 WB
= 8:16

Morning: 50 min
For 30 min: 1 min walk/1 min run
For 10 min: 6 x 100 m sprint/100 m walk
For 10 min: easy run

Afternoon: 120 min
1.JG PP 14.8.2018
A. FD
5 rounds:
- 8 unbroken Turkish get-ups - 8 kg
- 1 round of Gymnastics Swimming
- 60s planche lean with external rotation

B. Core
5 rounds:
- 30 holow rocks
- 30 arch rocks

2.Skill/Gymnastics
A. HS /HS Walk Practice
- Seinää vasten asennon hakua ja sivuttaisen painonsiirron harjoittelua ensin 5-10 min
- Hallittuja kävelyjä keskittyen hallittuun painonsiirtoon 5-10 min

B. 4 sets of:
Max reps kipping HSPU - 2 reps
Row 2min @ 70% effort
Reps: 13 12 10 8 = 43 reps

3.Conditioning
A. 3 rounds for time (85% effort):
40 DU
20 Ball over shoulder 50lbs
10 Burpees
Time: 8.51
Rounds: 2.45, 3.05, 3.01

10' AMRAP

5 Box Jumps (30")
7 HR Push Ups
9 KB Swings (52#)

10' Row for meters

52 calories @ 750 meters
2,515 meters @ 10'

20 min amrap
12 cal ski erg
12 down&up

Amrap for ski erg and down&up (like burpee, but without hands above your head)

Created by Adrien, Owner and Head Coach of CrossFit Ballers

20min amrap

1km aab
15kb swing
10 deadlift
15 vatsarutistuksia
1km aab