AMRAP30
60 cal row / bike / ski
30 wall ball
60 cal row / bike / ski
30 box jumps

*You go I go style - divide the reps as you like with your partner
*Starting from 1:00 until 29:00
EMOM 2 burpees for both

6 ROUNDS

Work 0:30 / Rest 0:30

Handstand Hold
Side Crunch (R)
Double Unders
Side Crunch (L)
Echo Bike
L-Sit, pull up bar

Shoulder press

6x2@AHAP

• AMRAP at 70% heaviest weight of day

20min, joka toisella minuutilla 1 raaka rinnalleveto riipusta + 1 raaka rinnalleveto + 1 etukyykky

1min ON, 30sec OFF as AMRAP.
A) 8 KBS + 8 box over Jump
B) 3 Push-Up + 6 TTB + 9 Air Squat

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

https://games.crossfit.com/workouts/open/2019/1

wide grip behind the neck press
5x5

For 15min
10cal Erg
20 alt. V-Ups
8/8 Kneeling shoulder press
5 Inchworm

Back Squat

6 x 4

85-90% @ 4RM

Sendoff 3:00

Omatoimi:

Kilomäärät ovat tuttuja. Päivän kunto huomioiden.

6 rounds:

10 pull up
10 push up
10 box jump over

(Target under 8min, Time cap 14min)