21-18-15-12-9-6-3
Kettlebell snatch 16kg
Pushup

5 x 5

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 35 MINUTES*
50/40 Cal Row
50 Wall Balls
25 Synchro Burpees
*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.

Skipping (150)
Air Squats (21-15- 9)
Push-Ups (21-15- 9)
Ring Row (21-15- 9)
Skipping (150)

Lavat kuntoon.

Warm up: 4-8 toistoa/ käsi kuminauhalla spider venytykset lattialla tai seinää vasten.

For burpee reps, 4 rounds of:
1:30 work
* 5 BS
* 10 Pull up
* ME burpee
Rest 1min

10 Push Press 1 Burpees
9 Push Press 2 burpees
.....
1 Push Press 10 Burpees

10 rounds for time of:
10 broad jumps
10 sit ups
10 walking lunges
10 box jumps (24/20)
200m sprint (100m forward/100 backward)

*This is a chipper workout. If you are novice, shoot for 7 rounds instead of 10. Timecap should be set for 30 minutes.

**Credit goes to Ultimate Crossfit for the bones of this workout. It has been modified for the purposes of GarageFit NC.

1 000 m Run
80 Kettlebell Swing
100 Push Ups
60 Clean
1 000 m Run

Pari tuomaroi
Aikaa vastaan

3 x 15 cal row + 12 toes to bar + 9 rower over burpees,

Aikaraja 9 min