For time:
27-21-15-9
Row calories
Thrusters
https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T4_V5.pdf
- scale so you can finish the work out
for example:
21-17-12-6

Superkids ja ninjat

death by pull up:

Joka alkava min:
min 1. 1 leuka
min 2. 2 leukaa
min 3. 3 leukaa...

20 min ajan. Jos ei saa enää leukoja, alkavat toistot uudelleen 1stä.

5 RFT

• 5 hang squat cleans
• 10 wallballs
• 15 box jump over
• 30 double unders

EMOMx9:
3 rounds of:
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

1 short lap
30 box jumps
30 wall ball shots

5 rounds for time

10 min emom
3x rv 30kg ja nimenomaan kyykyn kautta

Lisäksi 100 abmattia 6kg kuula painona

Team Of 2:
10 Sync Man Maker @22,5kg/15kg
10 Rope Climb
10 Sync strict HSPU
8 Rope Climb
100 DU
6 Rope Climb
100 Push Up
4 Rope Climb
1000 m Row
2 Rope Climb

TC: 40 mins

5 kierrosta:

10 x hollowkeinunta
10 x DU / 20 x SU
10 x teriskeinunta
10 x rengassoutu

Run for 35 mins
Every 5 min, stop and perform 15 burpees

Focus#1: Pause Front Squats 6x3 @ 70% (Keep Weight Same)

Focus #2: Bench
-Warm up
-5 @ 60%
-5 @ 70%
-5 @ 75%

Metcon: Sometime during class perform a 500m max effort row for time

Score = Row Time