For time (6min cap)
21-15-9
Burpees
BF Sit ups

EMOM x 10:
3 snatch grip push press

9-6-3

Burpee
Run 88

Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and JERK ( ensin 5 toisella kädellä, sitten 5 toisella)

14-cal. Row naisilla 12 caloria

Miehet 50-lb. DB 22.5kg naiset 35-lb eli 15 kg

Mahdolliset skaalaukset ja tietoa Crossfit Games sivustolla!!

Class will be at 4:30 on MONDAY

Strength:
7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

Main effort:
4 rounds:

5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
10 pull ups
15 HR Push ups
Stoplight run

Extra credit:
Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

PK - Kuntoilua

75 power Snatch @75lbs

Bench Press 1RM

30x135lbs ground to overhead, 6:05

light jog 1 mile

5 rounds :

• 3 Squat Clean & Jerk (80/50)
• 9 Box Jump
• 18 Ketel Bell Swing Russian (24/16)