AMRAP 12 min
6 HPU
9 Air Squat
12 DU

42-30-18 reps for time - mainsite 150715 crossfit.com
wall ball shots @9
sumo deadlift high pulls @32/16
box jumps 20"
push presses @30/25
row (calories)

8 rounds:

10 T2B
8 Snatch

10 x Joka 1,5 min (5 sarjaa leukoja + 5 sarjaa kyykkyjä)

Parittomalla 5 leukaa
Parillisella 5 etukyykkyä, lisää painoa joka kierroksella

Clean 6 x 2

harjoitellaan: pistoolikyykky boxille ja kumpparille, ilman tukea

Pyramid Dumbell" Jackie" with partner
1500m row
70 DB thruster @15/10kg
45 pull up

3 min REST

1000m row
50 DB thruster @15/10kg
30 pull up

3 min REST

500m row
30 DB thruster @15/10kg
15 pull up

Timecap: 30 mins

In 14 minutes:

First: 1000 m row

Then as many rounds as possible:

• run
• 20 goblet squats

Back squats

Pullups

Single-legged squats

With a partner, "you go - I go style"

5 Clean and Jerks (100/70kg) 50/30kg
4 Clean and Jerks (110/75kg) 55/32,5kg
3 Clean and Jerks (120/80kg) 60/35kg
2 Clean and Jerks (130/85kg) 65/40kg
1 Clean and Jerk (135/85kg) 70/42,5kg