-saksessa vuorotellen vasen/oikea edessä

Kyykky 3x5x70%, 8x65%
Bulgarian Split Squat 4x6-12 / jalka
Vatsat seisoen kumpparilla 5x10-20

"Fran"

21-15-9

Thruster
Leuanveto

• 5 x 5 (70%)
• 3 x 3 (75%)
• 2 x 1 (80%)

Part 1

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

• directly into part 2 -

Part 2

12 Minutes:
Build to a Heavy Power Clean

• directly into part 2 -

Part 3

For Time:
50' Back Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Front Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Overhead Walking Lunge (135/95)
9 ring Muscle-ups

Eilinen

For time
50 DL
50 jump over bar
50 hang power clean
50 jump over bar
50 front squat
50 jump over bar
50 STOH

50/35 kg
TC: 25 min

For time
30-20-10
Ring Dip
Cal. Ski

Directly into...

AMRAP 8

12 Deadlift 110/70kg
6 HSPU

Time & Reps

12 Days of CrossFit

1, strict muscle ups
2, STOH
3, Front Squat
4, Hang Power Clean
5, Bar Over Burpees
6, Deadlift
7, toes to bar
8, overhead dumbbell overhead lunges
9, dumbbell snatches
10, sandbag over the shoulder
11, HSPUs
12, sandbag squats

20 pull up
800 metri run
10 rds
5 push up 10 kbs 24 kg 15 sit up
800 metri run
20 pull up