1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

CrossFit Endurance

Wod

“Air Conditioning”

On the 5:00 x 4 Rounds:

20 ALT Dumbbell Snatches 22,5/15

40/30 Air Squats

20/15 Calorie Row

Eilinen/Lepo

For time

3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

KILOS
Dumbbell: 22.5/15
Barbell: 43/29

40min emom
Erg
Burbee
Kb swing
Rest

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

50 min walking

3 kierrosta
10+10 Lintukoira
15+15 Dynaaminen sivulankku
15 Kepin vienti niskan taakse päinmaakuulla

Video liikkeistä löytyy CrossFit Ilveksen youtube-kanavalta

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
12 days-just like the song, complete 1, then 2 then 1, then 3, 2, 1 etc....
1-100m run
2-db strict press
3-db hang clean
4-goblet squat
5-body builders
6-alt sit ups
7-plank tap-2 count
8-bicycles-2 count
9-push ups
10-db hop overs
11-mountain climbers-2 count
12-burpees

Finisher
1:00 butterfly stretch

Amrap 12
30 double under
15 push up
20 squat