20 Min amrap

• 20 Cal @ Assault rummer
• 15 GHD situps
• 10 Box jumps

Temppu / taitorata

Alussa 3 x tempaus, sitten erilaisia esteitä, puolessa välissä 3 x rive kyykkyyn

4 Rounds for time of:

4 Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead

1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10

WW-17 karsinta laji 1

15 cal row
10 ground to overhead @ 40kg

2) 1 clean + 1 hang clean + 1 shoulder to overhead combo, find your max weight in 5 minutes
3) After WOD 2 4 min. amrap T2B, every drop from the bar 2 lateral bar over burbees.

European masters throwdown.
For time, time cap 12 min.
250 m Row
20 thruster (men 45 kg, women 35 kg
20 pull-up
400 m run
20 pull-up
20 thruster
250 m row

Endurance Athletes Am Session/CrossFitters
GP warm up
8 Rounds
1:00 Row or SDHP @45lbs/35lbs
1:00 Slam Balls
1:00 Burpees
2:00 moderate pace run
1:00 Rest
Goal of this workout is to keep HR within zone 3!!!

For time:

• Row 1,000 meters
• 50 thrusters
• 30 pull-ups
• Row 750 meters
• 25 thrusters
• 15 pull-ups
• Row 500 meters
• 15 thrusters
• 9 pull-ups

♀ 35 lb ♂ 45 lb

3 rounds for time
- 30 Kb Swing (24/16 kgs).
- 15 Burpees.
- 30 sit-ups.