4 rounds for time;

500m Row
2 x Rope Climb

• The K.O. commemorates Oscar E reaching 500 workouts at CrossFit Central Helsinki in January 2017

Hang Clean
5 x 3 (samoilla painoilla)

kyykyn kautta
tauot 2 min.

AMRAP 7

5 hang Clean 50/35kg
5 STOH 50/35kg
Front Squat 50/35kg
5-8-11-14-17-20.....

For quality (for time):
40/32 Cal Ski/Row
40 T2B
8 wall climbs

TC: 10 min

L2: 8 WC = 40m HS walk

8min alkavalla minuutilla

1. max tuplanaruhyppy
2. max katkeamaton sarja varpaat tankoon tiukkana, hidas liiketempo

Every 3 minutes
4 x 3 reps V1

-korotus viime viikkoiseen
-sama paino joka sarjaan

emom 4
high hang squat snatch x 2 reps@ 40-60%
rest minute 5 and 6
emom 4
hang squat snatch x 2 reps @ 50-70%
rest minute 11 and 12
every 1,5 min for 6 times (minutes 13-21)
Squat snatch x 2 reps @70-90%
total time is 21 minutes for this workout

deadlift + squat clean + front squat + split jerk
use 55-75% of 1 rm clean&jerk

Power Clean: 3-3-2-2-1-1-1. Rest 2:00

• Build to a 1RM.
• Option: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

4 rds for time

14(7/7) single arm db oh lunge
12 push-ups
10 T2B

TC:12 min